Make Ramadan an opportunity to develop good eating habits. As the sun sets down and you prepare to break your fast with friends and family members keep the following tips in mind for a cleaner way to have your Iftar evenings and make your Ramadan 2018 a healthy one.
Hydration comes First
Drink 1-2 glasses of water before your meal to aid in your digestion. Water will be your best source of hydration but you may also have freshly squeezed juice or milk to provide you with the essential fluids it needs to replenish your body. Keep an eye on those Ramadan drinks as they contain a lot of sugar and empty calories.
Mind your Carbs
Choosing the right carbohydrates during your Iftar meal will help supply your body with a sustained source of energy. Go for complex carbs such as whole grain pasta, oatmeal, sweet potatoes, 100% whole wheat bread and brown rice. It’s also a big plus that these food items are rich in fiber and minerals
Get going on the Greens
Vegetables are by far your best source of vitamins, minerals, dietary fiber, micro and macronutrients. A ½ cup of raw or cooked vegetables or 1 cup of leafy raw vegetable is equivalent to one serving. Plan your meals to include two serving of vegetables to get all the health benefits.
Go easy on it, Take your Time
After fasting for more than 12 hours, rushing to break your fast could cause indigestion if you overload yourself too quickly with food. The key to this is controlling the serving portion of your first meal. To make it simple, imagine what you would have typical eaten on regular day for lunch or dinner and have the same for Iftar.
Make room for Lean Protein
Your body needs to have adequate dietary protein intake for maintaining muscle mass. High quality protein that are highly digestible will have essential amino acids that your body needs. These would include: beef, chicken, eggs, fish, cheese, and yogurt. If you are a vegetarian, consume legumes, beans, and nuts.
Keep High Fat, Sugary, and Salty foods out of your diet
Candies, table sugar, and sweetened drinks should be avoided and instead go far naturally occurring sugar in fruits or dried fruits. To add flavor to meals, use spices and herbs instead of dashing with salt. You may reduce the fat content of your meals by stewing, baking, roasting, steaming or grilling. Frying will introduce too much unhealthy fat into your diet.