We are already a few days into Ramadan, and while the holy month is filled with goodness, it falls close to the peak of summer this year. With the heat and all, it is important we maintain our energy levels and avoid the unhealthy food temptations that come with the month. And we can do this by following some simple but healthy eating habits.

Healthy Eating Habits to Follow During Ramadan — Rahma Ali – Clinical Dietician at Burjeel Hospital

To help you figure out these healthy eating habits, we have the beautiful Ms. Rahma Ali, who is a Clinical Dietician at Burjeel Hospital in Abu Dhabi. She starts off by noting that our (if you are fasting) Ramadan diets are radically altered, as we eat only during Suhoor (pre-dawn) and Iftar (at sunset). As such, both these meals form an essential part of fasting. “While it’s a good idea to consume low Glycaemic Index (GI) items, both Suhoor and Iftar should be well-balanced and should contain items from each food group, such as vegetables, cereals, meat, dairy products, and fruits.”

Suhoor, she adds, needs to be wholesome to provide enough energy to last during the long hours of fasting. It is also important that the food you consume keeps you hydrated, so pay careful attention to the selection of food items during this meal time.

Healthy Eating Habits for Iftar and Suhoor

Foods to Eat During Suhoor

Protein Rich Food: Eggs are high in proteins and most nutritious. They not only help you to stay fuller but can be made in several ways to suit your taste buds.

Fiber Rich Food: Oatmeal is rich in fiber and a perfect meal your body needs during Suhoor. Soluble fiber turns to gel in the stomach and slows digestion, which helps lower cholesterol and blood glucose, perfect to keep you energized throughout your fast.

Calcium and Vitamin Rich Food: Dairy products are a great source of nutrition. Opt for a yogurt smoothie or choose a vanilla and honey milkshake to stay full and hydrated throughout the day.

Foods Not to Eat During Suhoor

Simple or refined carbohydrates: These are foods that last only 3 to 4 hours and they are low in essential nutrients Such as sugars, white flour, pastries, donuts and croissants

Salty food: Imbalance of sodium levels in your body makes you very thirsty while fasting. So try to avoid salted nuts, pickles, chips and food that contain soy sauce, if you are to keep up with the healthy eating habits.

Caffeinated Drinks: Coffee has caffeine which leads to insomnia and restlessness. In addition, it doesn’t hydrate and keeps you longing for water the whole day.

While Suhoor is important, healthy eating habits during Iftar cannot be ignored. Hence, it is important during Ramadan to break the fast with a balanced diet ensuring that the essential nutritional needs of your body are met. These include sodium and potassium which are lost due to sweating, especially during summer.

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Foods to Eat During Iftar

Potassium Rich Fruits: Dates are nutrient powerhouses and excellent food items to break your fast. It not only helps you hydrate quickly but gives you instant energy to make you feel rejuvenated after the long hours of fasting.

Sufficient fluids: Drink as much water or fruit juices as possible between Iftar and bedtime to avoid dehydration

Raw Nuts: Almonds contain good fats which are essential, particularly when your body has been craving for fats after the long hours of fasting. It is a perfect Iftar item which helps you feel full and in control, without the need to binge.

Hydrating Vegetables: Cucumbers, lettuce, and other vegetables are high in fiber and laden with the goodness of hydrating properties. It not only helps your body feel cool but is also a great choice to keep your skin healthy and avoid constipation during Ramadan.

Foods Not to Eat During Iftar

Carbonated Drinks: Avoid drinking processed beverages and carbonated drinks. Stick to regular water and or coconut water to soothe your thirst.

High-sugar Foods: High-sugar food items as sweets, chocolates should be avoided. They are an instant source of weight gain and can lead to complexities if consumed every day.

Fried-foods: Greasy and fried food like fried dumplings and samosas should be avoided. Also, stay away from oily curries and greasy pastries if you intend to reap healthy benefits for your body during Ramadan.

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If done well, fasting during Ramadan can improve one’s health, but only if done in proper manner. If not, it can cause more harm than good. It is important to have self-control when you see a good spread of appetizing foods by following the above healthy eating habits. The key is to remember that Ramadan is a month to reap rewards and benefits and increase your spiritual connection.

xoxo

Photos: Pixabay and Catch Dubai