Here are some ways to maintain a healthy diet during Ramadan and support your overall health and wellbeing.
RAMADAN is the ninth month of the Islamic calendar, in which Muslims around the world embark on a spiritual journey of self-discipline and introspection. They also observe a period of fasting from dawn to sunset. Therefore, it can be difficult to maintain healthy eating habits. With a mindful approach to food, however, you can nurture your body and soul during this time of renewal.
Eating healthy during Ramadan means making smart choices that fuel your body with the energy it needs to thrive. By planning your meals, hydrating yourself properly, and avoiding processed and fried foods, you can maintain a balanced and nutritious diet.
Also, remember the importance of portion control and avoiding overeating of sweets, which can impact your health and well-being.
So, let’s explore some tips and tricks to keep you on track with healthy eating during this holy month.
Plan your meals and activities
When you fast during Ramadan, not only do you change your eating and sleeping habits, but your biological clock also undergoes a series of physical and mental changes.
Your body is slowing down your metabolism to use energy most efficiently because you are dehydrated and hungry after a fast.
But don’t worry, just drink enough water and be careful with your diet during suhoor (the eating time before sunrise) and after iftar (the eating time after sunset) , you can still enjoy fasting and embody the spirit of Ramadan.
Therefore, simply plan your meals in advance and include a variety of foods that provide your body with the nutrients it needs.
This will help you avoid overeating or consuming too many unhealthy foods outside of fasting times.
Eat balanced meals
Ramadan is a time when people are more socially active because they are hosting guests or are the guests of friends and family. The tours mainly focus on the iftar breakfast, which is a rich and festive meal served with all the finest foods. As a result, some people may not engage in physical activity and as a result may gain weight during the month.
Well, there is nothing wrong with attending all the events and all the buffets, but when it comes to choosing your meals, you should be a bit more selective as they should contain a balance of carbohydrates, protein and healthy fats.
Make an effort to avoid processed and fried foods high in calories, unhealthy fats and added sugars. These foods can lead to weight gain and other health problems. Instead, choose natural, whole foods and cook them in healthy ways, such as baking, grilling, or steaming.
Keep in mind to control your portion sizes and avoid eating until you feel too full, as overeating during non-fasting hours can lead to weight gain and other health issues. .
Maintain adequate nutrition and hydration
Breaking the fast with easily digestible foods is a good healthy option. After long hours of fasting, people tend to eat a lot of food quickly during Ramadan.
But instead, try breaking your fast with some soup, followed by water or freshly squeezed juice to hydrate your body after a long day of dehydration, then eat the main course 10-15 minutes later. This will make you feel full and prevent you from overeating, which will benefit your digestive system.
Make sure you’re well hydrated with water and other fluids like coconut water, fresh juice, and herbal teas. Caffeine and sugary drinks should be avoided as they can dehydrate you.
It is essential to stay hydrated outside of fasting hours.
Don’t Skip Suhoor
Suhoor is the meal that is eaten before dawn, and it is very important as it gives your body the fuel it needs to get through the day ahead. Complex carbs, lean proteins, and unsaturated fats should all be part of your Sunday meal. Focus on healthy meals like rice, meats like chicken and beef, fruits and vegetables, and dates at the end. It will provide you with energy throughout the day.
Include vegetables, a serving of carbs like whole-wheat bread or rolls, high-protein foods like dairy (milk, low-salt cheese, yogurt), eggs, and a side of avocado.
As you can see, there are many ways to observe a fast while staying nourished and healthy. Ramadan is a holy time of the year and fasting is an important part of this holy month.
By taking a holistic approach to food, you can support your body and mind during the spiritual practices of Ramadan.