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Healthy Eating During Ramadan – Nutritional Tips & Meal Ideas
Ramadan is a time for spiritual reflection and self-discipline. It is also a time to focus on healthy eating habits. During this month, many Muslims fast from sunrise to sunset and eat only two meals - Suhoor (pre-dawn meal) and Iftar (evening meal). Therefore, it is important to ensure that these meals are nutritionally balanced and provide enough energy for the day.
In this article, we will discuss some nutritional tips and meal ideas to help maintain a healthy diet during Ramadan. We will look at how to plan your meals to ensure they are nutritious while still being enjoyable. We will also explore some traditional dishes that can be adapted for healthier eating during the holy month of Ramadan.
1. Dates: Dates have an excellent nutrition profile. As Dates are dried, their calorie content is higher than most fresh fruit. Dates contain tannins, which are compounds that have been shown to help facilitate contractions. They are also a good source of natural sugar and calories, which are necessary to maintain energy levels. Having dates before fasting and while breaking your fast will help you maintain healthy diet during the time of Ramadan.
2. Water: It is very important to drink a lot of during the time of Suhoor and Iftar. As it is the only 2 times an individual can eat or drink during Ramadan, it is very essential to drink a lot of water and keep your body hydrated throughout an entire day. It is advised to drink between eight and 12 cups of water between Iftar and Suhoor. It is preferable to drink lukewarm water instead of cold water, as it is absorbed by the body faster.
3. Fruits: Since fruits are rich in fiber, they are essentials during fasting, as they increase the feeling of fullness and help prevent constipation. Fruits help is hydrating our body and also provide required nutrients to the body which will help in maintaining healthy diet during Ramadan. It is recommended to consume high nutrition and high fluid contained fruits such as apricots, blueberries, oranges, peaches, pineapples, plums watermelon and raspberries contain over eighty percent water.
4 Whole Grains: Whole grains such as oats, whole grain cereals, brown rice, whole grain breads are very essential to eat during Suhoor and Iftar. It contains rich minerals and fibers, These items help in keeping your stomach filled for a longer time and provides enough strength to work during the time of fasting. Most of the people consume whole grain items during Suhoor and Iftar to not get hungry while they are fasting.
5. Meat: Grilled and baked meat is healthy during Ramadan, Meat contains high protein and is essential during the time of Ramadan when you break your fast. Try avoiding meat containing high salt, as salt will eventually lead you to be more thirsty while you are fasting. Consuming grilled meat is suggested by the scientists as it has high protein, healthy and also filling.
