The holy month of Ramazan is upon us but unfortunately, so it very very hot weather. In fact, this year, we’ll be fasting through the hottest time of the whole year!
Therefore, it is imperative for all those fasting to look after themselves, maintain energy levels and keeps away from unhealthy indulgences. As clinical dietician, Rahma Ali explained, “In Ramazan, our diets are radically altered as we eat only during sehri and iftaar. The food we eat during these times should be well-balanced and contain items from each food group, such as vegetables, cereals, meat, dairy products and fruits.”
Compiled from Khaleej Times, here is a list of food dos and don’ts that should carry you through the month.
‘Sehri’
Do’s
Eat protein-rich food such as eggs since they are the most nutritious. These will help you stay full and can be made in different ways to suit your taste buds.
Oatmeal is rich in fibre and another perfect meal for sehri. Its soluble fibres digest slow and keeps your cholesterol and blood glucose levels low. This, in turns, helps you stay energised throughout the fasting period.
Dairy products also hold great nutritional value. Opt for a yogurt smoothie or a milkshake to keep yourself hydrated and full during the day.
Don’ts
Avoid foods with sugar and white flour. These include pastries, donuts and croissants. They are low in essential nutrients and only lasts about three to four hours.
An imbalance of sodium levels in the body can make you feel thirsty. Therefore, keep away from salted items such as nuts, chips and pickles.
Also, be warned: Caffeinated drinks such as coffee lead to insomnia and restlessness. They are also dehydrating and keep you longing for water.
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‘Iftaar’
Do’s
Dates are rich in nutrients and the perfect choice to break your fast with. Not only is it sunnah to do so but these little bursts of energy help hydrate you quickly and provide an instant energy after long fasting hours. And of course, drink a lot of water and as many fruit juices as possible to keep yourself hydrated.
Almonds are another great option as they contain good fats which are essential after fasting for long hours. Iftaar is the perfect time to have them as they will also quench your need to binge.
Hydrating vegetables such as lettuce and cucumbers will help keep your body cool and refreshed, as well as make the skin look fresh during Ramazan. They also prevent constipation.
Don’ts
Avoid carbonated drinks and processed beverages to quench your thirst and keep away from high-sugar food items such as chocolates and sweets. Consuming them after fasting can lead to instant weight gain and health related complexities in the future.
Also, we know you won’t be too happy about this but fried foods such as samosas and pakoras should be avoided as much as possible as they can prove to be detrimental to one’s health in the long run.
