The arabic world is about to welcome the holey month of Ramadan. And while you may fast during the day, then eat and stay awake during the evening hours, without any physical activity. This can cause a high level of weight gain during Ramadan, and exacerbate your medical conditions – if any – due to adopting unhealthy eating habits. And on this framework, we offer you the most important 5 tips for healthy nutrition during Ramadan that may help you maintain a healthy diet during fasting. They are as follows:
1. Avoid dehydration
People all over the world fast for about 15-16 hours a day, causing many of them to become dehydrated if they did not get enough drinks. You can prevent dehydration by avoiding staying for long periods under the hot sun, staying in a cool, shady place during the noon hours, drinking plenty of water and juices, and avoiding drinking tea, coffee, or soft drinks, as caffeine stimulates diuresis.
2. Do not eat too much salt
Avoid eating foods that contain large amounts of salt during Ramadan, such as sausages, processed meats, pickles, salty cheeses, and sauces such as mayonnaise and ketchup. Also try to reduce the use of salt as much as possible in salads, stews, and main dishes, and abstain from placing a bottle of salt on the breakfast table. You can use garlic, dry mustard, peppers, onions, mushrooms, and tomatoes to add flavor to meats and vegetables, or add sliced lemon or lemon juice to white meats and fish.
3. Start and end your fast with dates and water
Starting iftar with dates and a cup of water or milk is something that the Prophet Muhammad – may God bless him and grant him peace – recommended, but apart from religious recommendations, there are also health reasons for you to do so. Dates contain many nutrients, and health benefits including lowering blood pressure, reducing the risk of heart disease, colon cancer, and relieving constipation. Dates are also one of the foods rich in fiber, which makes you feel full and boosts your energy. Try to start your fasting with a handful of dates and a cup of milk before taking a break for Maghrib prayer, you may find that you are full after the prayer. It is worth noting that it is preferable to include dates in the pre-dawn meal as well.
4. Adjust the way you cook
Make some slight changes in your cooking habits, to get delicious and healthy foods. This does not mean that you have to give up your family’s favorite dishes, but rather that you convert them to healthy foods. You can reduce the amount of fat used in cooking, or use veal, venison, and chicken as alternatives to high-fat foods. You can also remove the skin from poultry before or after cooking, and choose breast meat instead of hip or flank meat. Make sure to reduce the amount of oil used in preparing fried foods, using only one tablespoon to two. Or you can use Air fryer in stead of deep fryer.
5. Follow a healthy pattern during Ramadan
You can get proper nutrition during the holy month of Ramadan, by following a healthy lifestyle, which is represented by these simple rules:
- Eat slowly and in quantities appropriate to your needs. Avoid consuming large quantities, as they may cause indigestion and heartburn.
- Try to move as much as possible during the day, and do non-strenuous exercise.
- Try to get all the nutrients that your body needs by eating fruits and vegetables, yogurt, and fresh and dried fruits such as apricots, peaches, and figs.
- Do not eat too much sweets after breakfast.
- Don’t skip the pre-dawn meal or what is known as suhour, as it provides you with many essential nutrients and energy needed for your body during the day.
So, if you are looking for the 5 tips for healthy nutrition during Ramadan, this is the est spot to start from.