Fasting during Ramadan has numerous health benefits but only if properly implemented. SMILES gives you a range of nutritional tips to follow at Iftar & Suhoor* in the holy month of fasting to ensure nutrition and good health.
- Start Iftar with dates: People might suffer from headache & dizziness due to the lowered blood sugar levels during fasting. To replenish your sugar levels, start Iftar with 2-3 dates. Dates are also rich in calories, hence moderation is required.
- Fasting during Ramadan – change in the regular body routine, could lead to constipation: To avoid this, enrich your diet with fibre by eating vegetables, fruits, whole grains and legumes. Drink plenty of water and try to be active whenever possible.
- Include complex carbohydrates in Iftar: Such as rice, potato and meat. They help to retain energy for a longer period by your body.
- Start your Iftar meal with a warm soup: Soup comforts the stomach after a long day of fasting. It replenishes your body with fluids and help prepare the digestive system for the meal.
- Avoid foods that are too spicy or salty to prevent getting thirsty: during Ramadan. Consume more fruits and vegetables that are refreshing!
- Avoid the consumption of fried foods: Fried foods increase cholesterol level in your body. Replace them with boiled or grilled.
- Make sure your meals include generous amounts of vegetables: like broccoli, spinach, peas, green beans, squash, and carrots. These add vitamins and minerals as well as fibers which are essential for a healthy digestive system.
- Divide your main course into three parts: Have one quarter of the plate filled with complex carbohydrates, one quarter with lean meat or meat alternatives, and half with vegetables. This will ensure that you have a healthy balanced meal.
Having three meals is still important during this holy month: Iftar, a light evening snack, and Suhour. This would help you avoid continuous snacking throughout the non-fasting hours. And ensures your good health to celebrate Eid al-Fitr.