Ramadan is the 9th month of the Islamic calendar and the time when many Muslims around the world fast for 29-30 days during daylight hours. Many studies have shown that fasting has no detrimental impact on the human body. So it is our primary need to take a nutritious diet during these days. World Health Organization (WHO) suggests, fasting improves a number of factors including cholesterol, triglycerides, the immune system itself, and many other factors in the human body. However, you should take care of your nutritious diet at iftar and suhoor. If we do not follow a nutritious diet, it may cause weakness in our body.
Suhoor nutritious diet plan
Every day before the start of the fast the light meal is Suhoor. It should include fruits, a portion of carbohydrates, protein-rich food, as a meal.
- Water-containg seasonal fruits must be consumed like watermelon, melon, peach and other.
- Food rich in fats must be consumed e.g meat, butter etc. However, instead of frying you can use other cooking methods like, steaming, stir fry or bake.
- Avoid salt usage as much as possible. While preparing suhoor try to keep salt quantity as minimum as possible.
- People who are used to take caffine in daylight may feel headache and tiredness. However you will feel ok after 3 to 4 days.
- Use yogurt in suhoor. it keeps your digestion in order and also helps you keep hydrated.
- Eat gradually and in amounts appropriate for every single person’s needs. It is hard to move when you are low on energy but try to be active as much as possible.
Iftar nutritious diet plan
Iftar is the time when a person breaks his fast at sunset. Following are some diet plan to keep in mind while preparing your iftar meal.
- It’s a traditional and safe way to eat three dates to break your fast. Dates are a very good fiber source.
- Consume plenty of vegetables to deliver essential nutrients and vitamins to your body. Choose whole grains that provide energy and fiber to the body.
- Enjoy a decent amount of protein in grilled or baked beef, skinless chicken, and fish. Typically, try to avoid high in fat or sugar fried and refined foods.
- Take advantage of your meal and slowly avoid overeating.
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