What is the Healthy Diet plan for this Ramadan?

               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