Fasting during the 30 days of Ramadan can prove to be a blessing, but only if your body is well nourished. If it lacks nutrition, it can cause more harm than good. So before we begin this Ramadan, let’s take a look at some health tips you need to follow to keep you productive, healthy, and energetic throughout the blessed month. Here we see how you can eat healthy at Iftar and Suhoor and ensure that your body gets adequate nutrition throughout.
Tip 1:
The first health tip – follow the tradition for Iftar. Start with two dates, followed by a glass of water, a warm bowl of soup, some salad, and the main course. Be moderate in eating otherwise you’ll feel sleepy through your Taraaweeh prayers.
Tip 2:
Eat a balanced meal for Iftar. Your iftar should ideally consist of a rich source of carbohydrates like rice, pasta, potatoes; some source of protein, in the form of beef, chicken, or fish; and cooked vegetables.
Tip 3:
Stay hydrated. Don’t forget to drink plenty of water or other liquids during the holy month of Ramadan. The least you can do is drink 8 glasses of water.
Tip 4:
The most important health tip – Eat in moderation. Some people end up eating too much during Suhoor and iftar. This can lead to weight gain and lethargy. So make healthier choices. Choose more fruits and vegetables, avoid sweetened beverages, and be active every day.
Tip 5:
Don’t maintain a sedentary lifestyle during Ramadan. Make sure to take a walk after iftar which allows you time to digest your meal.
Tip 6:
Suhoor is a very essential meal of a Ramadan day. It gives you strength throughout the day so choose foods that will release energy slowly such as whole grain bread, rice, and whole-grain cereals that can help maintain your blood sugar levels.
Tip 7:
A Ramadan in summer can make you feel thirsty. Apart from drinking water, avoid foods that are too spicy or salty.
Tip 8:
People who suffer low blood sugar levels during the fasting period must break the fast with 2-3 dates. This will help replenish blood sugar levels.
Tip 9:
Make it a point to take dates, dried fruits and nuts as part of your diet during Ramadan. These superfoods are packed with energy and nutrients.
Tip 10:
Do not eat sweets immediately after Iftar. Having them as part of your iftar will only increase your stomach size and cause a delay in digestion. It will also mess up your blood glucose level.
Tip 11:
Opt for healthier cooking methods during Ramadan. These include grilling, boiling, simmering, and roasting.
Tip 12:
Plan your meals and Ramadan recipes ahead. It will help you stay organized during the month when you’ll actually need time to worship.
Tip 13:
Take small snacks in between iftar and bedtime. Don’t rely solely on your iftar to provide you all the essential nutrition.
Also Read: The 3 goals of Ramadan