Ramadan is a month of great opportunity to break the chains of bad eating habits, but the majority of people are not reaping the full benefits of this month. Most Muslims are abstaining entirely from food and drink between sunrise and sunset. So, it can be a challenge to obtain the proper nutrients during this time and to avoid health risks. Let’s discuss a healthy diet plan. So, the diet should be a simple meal, not a feast and it should not much differ from your everyday food habits.
The Food Group
Make sure a balanced and nutritious diet for Ramadan. So, a person should consume food from all the major food groups which should be equally distributed between the two meals.
Let’s talk about the major food groups-
*Meat, fish, chicken
*Breads, cereals, potatoes
*Fruits and vegetables
*Dairy products – milk, yogurt
*Foods containing fat and sugar
No matter what you do, it’s very important to manage the timetable according to your diet plan during this month.
Pre-dawn meal as Suhoor
Your fasting starts with Suhoor (the pre-dawn meal). It should encompass with the energy giving foods such as complex carbohydrates and high-fiber foods. Whole wheat, oats, beans, and rice. These kinds of foods release energy throughout the day.
Break the fast with dates
It’s essential for Muslims to break the fast- the Iftar with dates and water which helps to restore sugar and salt levels in the body. Also helpful to rehydrate your body. So, keep dates to break your fasting (Saum) as it’s known as the storehouse of energy.
Foods to restrain from
In Ramadan, you should restrain from fried foods like fried chicken, spring rolls, fried potato chips, etc. Also avoid high sugar and high-fat foods like gulab jamun, jalebi, halwa, and barfi, etc. which might seems appealing at first to break your fast. But the truth is that it’s really harmful to our health after the whole starvation of the day.
But don’t be frustrated as there are still some alternatives to these junk foods. You can move to baked samosa, baked spring rolls, or even oven baked potatoes. Instead of deep frying, you can go for dry frying with a non-stick fry pan.
Grilled or baked meat, chicken, fish as a healthier alternative – while retaining the flavor and taste of the food.
Balanced food and fluid intake are very important between the fasting periods. Energy-rich foods including carbohydrate and a portion of fat in your meal can reduce the chance of muscle breakdown during Ramadan. Drink a lot of water between the Iftar and the Sehri time to avoid dehydration. The habit you grow up in this month may have its impact for a long time after it passes. So, get into the good habits in this holy month of Ramadan.