Tips for healthy fasting during Ramadhan

This month, muslim will do fasting. Healthy fasting is possible if you consume the right foods and in the right quantity.
Here are some tips on healthy fasting during Ramadan

Don’t skip Suhoor (pre-dawn meal)

As the saying goes, ‘breakfast is the most important meal of the day’. And during Ramadan, it becomes even more important!

Although skipping Suhoor to have uninterrupted sleep may sound appealing, you shouldn’t.

fasting-ramadhan

Skipping Suhoor prolongs the fasting period as your body will need to rely on the previous meal to provide you with all the nutrients and energy until Iftar (dinner). Due to the longer hours of fasting, you are more likely to feel dehydrated and tired during the day. Furthermore, skipping Suhoor also encourages overeating during Iftar, which can cause unhealthy weight gain.

Don’t overeat during Iftar (dinner)

Just as it is not advisable to skip Suhoor, overeating when it is time to break the fast can harm your body.

Iftar should be a well-balanced, nutritious meal and not a feast! Overeating and excessive consumption of high-fat foods in particular may result in indigestion and weight gain.

Avoid eating fried foods, salty foods and high-sugar foods

It is not uncommon for fasting individuals to reward themselves with rich, greasy, fried and sugary dishes come meal time. While these foods make you feel good in the short run, they can make fasting the next day more difficult.

Instead, try incorporating foods from all the major food groups including fruit and vegetables, rice and alternatives, as well meat and alternatives. Consuming fibre-rich foods during Ramadan is also ideal as they are digested slower than processed foods so you feel full longer.

Drink as much water as possible

Alkaline Water

Drinking as much water as possible between Iftar (dinner) and Suhoor (pre-dawn meal) reduces your risk of dehydration during fasting.

 Ideally, you should also cut down on caffeinated drinks like coffee, tea and colas as these have a diuretic effect and promotes fluid loss.

What foods should you have during Iftar and Suhoor?

For Suhoor (pre-dawn meal)

Ramadhan Fasting

Suhoor needs to be wholesome to provide enough energy to last during the long hours of fasting. Suhoor should include the following foods:

Fruits and vegetables
Rich in fibre, fruits and vegetables are essentials during fasting as they increase the feeling of fullness and help prevent constipation. They also contain vitamins, minerals and phytochemicals that are vital for good health.

Rice and alternatives

Brown Rice benefi
High-fibre carbohydrate foods like brown rice and wholemeal bread take longer to digest, helping to sustain energy levels longer.

Meat and alternatives
Skinless chicken, fish and low-fat dairy products are a great source of protein while limiting your fat intake. Furthermore, they help repair and build body tissue, and build up your immune system.
Consuming high-calcium dairy products also helps maintain strong bones. Those that are lactose intolerant can choose lactose-free milk or calcium-fortified soybean milk.

For Iftar (dinner)

Ramadan-Fasting-What-to-Eat-During-Iftar-and-Suhoor-Pic

Iftar is the time you replenish energy levels so every effort should be made to consume foods from all major food groups: fruit and vegetables, rice and alternatives, as well as meat and alternatives (which include dairy).

Fruit and vegetables

Traditionally during Ramadan, dates are eaten at the start of Iftar to symbolise the breaking of the fast. Besides being an excellent source of energy, dates are also rich in potassium – helping muscles and nerves to function well. But don’t consume too much as dates are high in sugar!

Rice and alternatives
Wholemeal bread, brown rice or wholegrain noodles are complex carbohydrates that provide the body with energy, fibre and minerals. Compared to sugary foods and desserts that burn quickly, they provide more stable and sustainable energy levels.

Meats and alternatives
Incorporate protein rich sources such as lean meat, skinless chicken, fish, eggs, legumes and low-fat dairy products.

Red Meat Allergy
To keep your meals healthy, limit the use of oil and opt for steaming, grilling, baking or shallow frying instead. When choosing oils, you should also pick those that are high in unsaturated fats such as canola oil and soybean oil.

Source :- Health Xchange

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