Ramadan teaches us the importance of a healthy and disciplined lifestyle involving what and how much we intake.
Fasting from dawn till dusk can cause fatigue, low energy levels and even dehydration. But there are ways to combat this.
Simply put you need, high-carbohydrate meals such as wheat, rice, bread, and oatmeal, high-protein food such as meat, fish and eggs and plenty of fluids. A common mistake people make is that they drink lots of water just before keeping their fast. It is best to hydrate yourself after breaking your fast all the way till sehri. Additionally, add vegetables and fruits to your diet, along with your carbohydrates and proteins.
HEALTHY FOODS TO EAT IN IFTAR AND SEHRI
Fruits and Vegetables
A traditional way to break the fast is with dates. It is best to accompany this with a fruit salad a vegetable salad or a mixed one. These are beneficial in providing natural sugars, fiber, vitamins, and minerals – giving you the energy boost that you need.
Eggs
This is a high-protein food that you can eat in sehri in the form of omelettes, scrambled eggs, hard-boiled eggs or even an egg sandwich.
Baked or Grilled Foods
Avoid deep-fried foods when you breakfast, it is best to replace this with grilled or baked meat, veggies, pastas and much more. Optionally, you can air fry your meat or snacks.
Soups
A healthy option for iftar, soups are an excellent way to hydrate the body and fill you up. You can add your protein to soup and even vegetables to make it rich in taste and flavor.
Electrolytes drink
This drink can be taken at the time of Sehri and after Iftar, as it is an excellent way to rehydrate the body and boost minerals in your body such as sodium, potassium, calcium, and magnesium. Replace store-bought electrolyte drinks with your homemade ones. This can be taken in the form of coconut water, orange juice, lemon, honey and water drinks.
FOODS TO AVOID OR TO EAT LESS IN RAMADAN
- Fried, fatty foods
- Salty foods
- High-sugar foods
- Caffeinated beverages such as coffee, tea, or cola
Lastly, if you want to take full advantage of fasting and lose weight in Ramadan, then you can book an appointment with a dietitian, who can make a personalized meal plan for you.