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Title : Eating healthy during Ramadan
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Eating healthy during Ramadan

Fasting during Ramadan can improve your health, but only if done in the right way, if not, it can cause more harm than good. After long hours of fasting when you see a good distribution of Iftar appetizing in front of you, eating healthy can sometimes be a distant dream. Here are some good tips on how to eat healthy during Ramadan

start your meal with dates

dates are a very important source of sugar that will replenish the energy lost during the long hours of fasting, which is rich in fibers that regulate their depositions. They are rich in magnesium and potassium as well.

Stay hydrated

This year Ramadan is in the peak of summer when temperatures are reaching as high as 45 degrees. You have to make sure you drink enough water after breaking the fast, so do not feel thirsty or have any sign of dehydration the next day. Drink 8 glass of water overnight.

Avoid thirst

Avoid salty foods, such as canned or processed foods, salted nuts and pickled foods, as these will increase their thirst during the fasting period . Also avoid food that are too spicy or salty, and eat more fruits and vegetables that are refreshing to prevent the spread of thirst.

break the fast slowly

Start with dates, water, followed by soup, a salad plate and then go to the main meal. If you feel full after the salad, you can take a break and continue later meals. From their Iftar meal with hot soup comfort the stomach after a long day of fasting, replenishes your body with fluids and help prepare the digestive system for this food .

Make sure the food has all food groups

Your Iftar must have a source of protein, grains, vegetables, fruits and healthy oils.

Making healthy food choices

Choose whole grains, lean meats, chicken breast, fish, olive oil in the fruits of moderation and whole rather than fruit juices. Stay away from fried foods and foods high in fat. Meat, vegetables, eggs and dairy products are rich in protein.

Avoid salty and sugary foods

Eating sweets immediately after iftar will lead to swelling and cause a delay in digestion. It will also make a fluctuation in the level of glucose in the blood, leading to cravings for sweeter. Therefore, it is recommended to have sweets in moderation 2-3 hours after iftar. The more the food is salty, spicy and processes more thirst will give the next day. The body breaks sugary foods faster, and this will also whet your appetite before.

Avoid coffee

If you are a coffee drinker, try to reduce their coffee consumption in order to avoid headaches and drowsiness.

divide their meals

Having three meals remains important during this holy month: Iftar, a light snack at night, and Suhoor. This would help avoid continuous snacking throughout the non-fasting hours.

Exercise

Adding exercise to your daily routine during Ramadan is very beneficial. This will help maintain a healthy weight and healthy lifestyle.

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