The month of
Ramadan is a holy time where Muslims all around the world observe Fast during
the day time. This portrays the self control and discipline held by them and it
gives them a chance to purify their body at the end of the month. The Food
habits are regulated in such a way that they avoid foods which are processed
and consume those which are natural and healthy to the body rather than being
tasty.
It is important to
have a balanced and proper diet during this period so that your body gets the
energy required to carry out your activities without any issues. The Food is
consumed generally two times a day Suhoor the morning meal before sun rise and
Iftar the evening meal after sunset. The morning meal is focused on supplying
the energy required throughout the day and the evening meal is to relish the
lost energy.
Not all foods that
supplies energy can be taken into consumption. There are some foods you can and
cannot consume.
For Suhoor
Suhoor is concentrated
to supply energy for the day. So the food consumed should be rich in proteins,
carbohydrates and fibers that digest slowly so that they can keep supplying the
required energy throughout the day. The food consumed must not vary widely from
your normal regular diet.
Fruits rich in
fibre, Wheat, Bread, Rice, Vegetables mainly potatoes, Lean Meat, Protein rich
Fishes like Salmon, Anchovy and Tuna can supply the energy required for the
whole day.
Remember to avoid
fast burning foods, Caffeine items like coco cola and pepsi, and Fatty foods.
Iftar is usually
followed by the traditional consumption of Dates. Dates are actually rich in
Iron, Minerals and Vitamins. They give the sudden boost of energy required by
the body during that period. Limit your intake as they have high calories and
sugar values.
Do not push your
body by consuming heavy food in one stroke. It is advised to consume lighter
foods like fruits and Juice initially, give a little time for the body to
prepare itself for digestion after the long day fast and then have the heavy
foods.
For Iftar.,
It is necessary to
include vegetables and fruits in both the meal times. This can be followed by
brown rice, baked samosas and dumplings, Lean meat, Fish, Egg and dairy
products with low fat content.
Have the dessert at
the end and do not combine two types of meat. Our body is designed to digest
one type of meat at a time and having more than one will make the digestion
type complex.
Drink more water
between Iftar and Suhoor to avoid dehydration during the next day. Avoid
cooking methods that involve deep oil fries. Try baking and Shallow fried
recipes. Never skip your Suhoor Meal.
There are different
types of recipes followed at different parts of the world for Iftar, stay tuned
to our page to know about them.
Reference
- · Ramadan Fasting “ www.healthexchange.com
- · www.Khanakpana.com
- · www.organicfacts.net
- · “Guide to healthy Fasting during Ramadan”, www.nhs.uk
- · www.food.ndtv.com
- · www.davidwolf.com
