Tips for healthy and proper nutrition in Ramadan
How to fast the month of Ramadan in a healthy way? Here are the most important healthy food tips that you should consider during the fasting period:
You may fast during the day, then eat and stay awake during the evening hours, without engaging in any physical activity, which can cause you to gain weight during Ramadan, and worsen your medical conditions - if any - due to adopting unhealthy eating habits.
We offer you top tips that may help you maintain a healthy eating pattern during fasting. They are as follows:
People around the world fast for about 15-16 hours a day, causing many of them to become dehydrated if they do not get enough refreshment.
You can prevent dehydration by avoiding prolonged exposure to the hot sun, staying in a cool, shaded place during the afternoon hours, drinking plenty of water and juice, and avoiding tea, coffee, or soft drinks, as caffeine stimulates diuresis.
Do not consume too much salt
Avoid eating foods that contain large amounts of salt during Ramadan, such as sausages, processed meats, pickles, salty cheeses, sauces such as mayonnaise, and ketchup.
Also reduce the use of salt as much as possible in salads, stews, and main dishes, and refrain from placing a bottle of salt on the breakfast table.
You can use garlic, dry mustard, peppers, onions, mushrooms, and tomatoes to add flavor to meats and vegetables, or add lemon slices or lemon juice to white meat and fish.
Begin and end your fast with dates and water
Starting your iftar with dates and a glass of water or milk is recommended by the Prophet Muhammad - may God bless him and grant him peace - but apart from religious recommendations, there are also health reasons that require you to do so.
Dates contain many nutrients and health benefits including lowering blood pressure, reducing the risk of heart disease, colon cancer, and relieving constipation.
Dates are also a high-fiber food, which makes you feel full and boosts your energy.
Try to start your fast with a handful of dates and a glass of milk before taking a break for Maghrib prayer, you may find that you are full after the prayer.
It is worth noting that it is preferable to include dates in the suhoor meal as well.
Modify the way you cook
Make a few small changes in your cooking habits to get delicious and healthy foods. This doesn't mean you have to give up your family's favorite dishes, but rather turn them into healthy foods.
You can reduce the amount of fat used in cooking, or use veal, venison, and chicken as alternatives to foods high in fat.
You can also remove the skin from poultry before or after cooking, and choose breast meat instead of hip or flank meat.
Make sure to reduce the amount of oil used to prepare fried foods, use only one tablespoon to two.
Follow a healthy Ramadan pattern
- You can get proper nutrition during the holy month of Ramadan, by following a healthy lifestyle, which is represented by these simple rules:
- Eat slowly and in quantities appropriate to your needs, and avoid getting large amounts, as they may cause you indigestion and heartburn.
- Try to move around as much as possible during the day, and do non-strenuous exercise.
- Try to get all the nutrients your body needs by eating fruits and vegetables, yogurt, and fresh and dried fruits such as apricots, peaches, and figs.
- Do not eat a lot of sweets after breakfast.
- Do not ignore the Suhoor meal, as it provides you with many essential nutrients and energy needed for your body during the day.