Ramadan Tips – Quick key points to enjoy Ramadan Fasting
A healthy Iftar goes hand in hand with the traditions: starting with 2 dates, then a glass of water or laban, then start the meal with a warm bowl of soup, a salad and the main course. Of course moderation is key to health!!!
Starting your Iftar meal with a warm soup comforts the stomach after a long day of fasting, replenishes your body with fluids and help prepare the digestive system for this blessed meal.
A balanced main dish at Iftar should contain a source of carbohydrates like rice, pasta, potatoes or burghul, as well as some form of protein like beef, chicken or fish, in addition to cooked vegetables. Balance and moderation are key to health!
Don’t forget to drink plenty of water during the holy month of Ramadan. At least 8 glasses distributed in small quantities so not to feel bloated.
Some people tend to eat more during Ramadan and this can lead to weight gain. Eating a healthy Iftar, eating starters and sweets in moderation, choosing more fruits and vegetables, avoiding sweetened beverages, and being active everyday will help you maintain your weight.
Suhour is a vital meal in Ramadan. It gives you strength and vitality for the day and can make fasting easier and tolerable. Make sure that this meal is rich in slowly absorbed Carbohydrates such as whole grain breads, rice and whole grain cereals that can help maintain your blood sugar levels.
To prevent getting thirsty during Ramadan, drink plenty of water, avoid foods that are too spicy or salty, and consume more fruits and vegetables that are refreshing!
Eating your soup and salad slowly at Iftar will help you feel full and prevent you from overeating later from the main dish and sweets.
Have Ramadan drinks such as jallab and dried apricot syrup in moderate amounts. Although they are a good source of sugar and some vitamins they are also a rich source of calories, adding up to your caloric intake. To quench your thirst, drink more water.
Having three meals is still important during this holy month: Iftar, a light evening snack, and Suhour. This would help you avoid continuous snacking throughout the non-fasting hours.
Delightful sweets in Ramadan are hard to resist. To avoid consuming too many calories, indulge and enjoy with your family the tasty and creative delights while making sure you always practice portion control and moderation!!!
Planning your meals and Ramadan recipes ahead will help you be organized during this month, maximize your energy and strength and gives you ample time to choose a variety of foods and healthy recipes to delight and nourish the family.
To control your calorie intake during Ramadan, try to limit your portions, especially sweets. Instead choose one type of sweets that you like everyday and have a 3-finger size portion.
For plenty of vitamins and minerals vital to good health, make sure to eat plenty of fresh fruits and vegetables during Ramadan, and to include a variety of vegetable in your soups!
Choose dates, dried fruits and nuts as part of your diet during Ramadan. These provide healthy nutrients and are packed with energy, thus helping you keep your vitality during this month.
Divide your main course into three parts. Have one quarter of the plate filled with complex carbohydrates, one quarter with lean meat or meat alternatives, and half with vegetables. This will ensure that you have a healthy balanced meal.
If you are a coffee drinker, try and reduce your coffee consumption two weeks prior to the Holy month of Ramadan in order to avoid headaches and sleepiness.
If you are a regular athlete used to moderate or vigorous exercise, you can still maintain this by incorporating your exercise session just before Iftar. Make sure to hydrate immediately after your session and eat slowly to replenish your fluid and nutrients.
A change in routine, like fasting during Ramadan, could lead to constipation. To avoid this, enrich your diet with fibre by eating vegetables, fruits, whole grains and legumes. Drink plenty of water and try to be active whenever possible.
Starting your Iftar meal with a warm soup comforts the stomach after a long day of fasting, replenishes your body fluids and prepares the digestive system for this blessed meal.
Meats, legumes, eggs and dairy products are rich in proteins. Make sure you have at least one of these sources at every meal.
Use vegetables, herbs and spices to add flavor and color to your meals rather than using salt.
Prepare low-calorie desserts at home with fat free sweetened condensed milk, low fat dairy products like skimmed milk, and low fat cream.
Be creative with your salad. Include an assortment of colorful vegetables to get the benefit of a variety of vitamins and minerals.
The best drink to quench your thirst during Ramadan is water. Make sure you remain hydrated during these hot days!
Add vegetables like broccoli, peas, green beans, squash and carrots to your soups. These contain essential vitamins and minerals as well as fiber, which are needed for a healthy digestive system.
Never skip your Suhour! Include a glass of low fat milk, whole grain cereals and some fruits to keep you going through the day.
Avoid canned or processed food, olives, salted nuts, and pickles. These salty snacks tend to make you thirstier during the fasting period.
Plan your Ramadan meals and recipes well ahead. This will help you be organized and maximize your energy and strength. You will also be able choose a variety of foods and healthy recipes to delight and nourish the family.
Divide your main course into three parts. Fill one-fourth of your plate with complex carbohydrates, the other one-fourth with lean meat or meat alternatives and the rest with a variety of vegetables. This is a healthy balanced meal.
Cook, eat, clean together! Sit and share meals with your loved ones every day.
Limit your salt intake; it will only make you thirstier!
Make home-made meals for Iftar and try to use 1 spoon less of salt and oil in your cooking!
Control your portions. You are not as hungry as your tummy is telling you.
Quench your thirst with water rather than sweetened beverages that are full of sugar.
Have a well-balanced Suhoor meal to keep you going throughout the day. Whole grain cereal with milk is one good choice!
-For lighter Ramadan starters and dishes start replacing deep frying with air frying using minimal vegetable oil!
-Aim to prepare fresh fruit and vegetable juices at home with the aid of efficient juicers for maximum nutritional benefits and as additional nutritious options besides the traditional Ramadan drinks!
Did you know vegetable drinks such as fresh carrot juice or tomato juice are very healthy options also during
Ramadan for their rich content of vitamins, minerals and fiber ; all essential for replenishing the body reserves during fasting hours.
Enrich your Ramadan dishes this year with extra vegetables whether as part of the daily Iftar salad or soup or main dish for greater nutritional benefit and enhanced digestive system efficiency.
Try steaming chicken breasts or fish fillets for main dishes prepared this year during Ramadan while adding different herbs and spices for lighter and tastier dishes!
Did you know Vitamin C content of broccoli decreases by approx. 52% when cooked traditionally for a long time. Steam broccoli and other vegetables instead for a minimum time to enjoy crisp nutrient-packed vegetables.
For creamier smoother Ramadan soups, blend different vegetables and/or legumes with low-fat milk or reduced fat cream instead of full-fat cream for more nutritious delicious soups!
For balanced nutrition, try not to rely solely on Iftar to give you all your nutritional requirements. You can have other light meals before bed time such as low fat yoghurt and a whole-wheat cheese sandwich, or some dried fruits and nuts. Not to forget your Suhour that can include a glass of low fat milk, whole wheat bread and some legumes.
Make sure your soup includes generous amounts of vegetables such as broccoli, spinach, peas, green beans, squash, and carrots. These add vitamins and minerals to your soup as well as fibres which are essential for a healthy digestive system.
Be moderate in your consumption of appetisers such as sambosa, because deep fried foods are high in calories and fat that could increase cholesterol levels in the blood. Instead, when you can, try to have them baked and stuffed with low fat cheese.
Avoid salty foods, such as canned or processed foods, salted nuts, and pickles, because these will increase your thirst during the fasting period.
To make your dishes lighter during Ramadan, adopt healthy cooking methods such as grilling, boiling, simmering and roasting and add taste to the food with a wealth of vegetables, herbs and seasonings.
Be creative with your salad. The more varied and colorful vegetables you include in your salad, the more assorted are the nutrients and antioxidants you get. These help protect your body cells and promote good health especially during this holy month.
Meats, legumes, eggs and dairy products are rich in proteins. Ensure you have at least one of these sources in every Ramadan meal since proteins are very important for you body cells. They also increase your satiety level thus reducing the temptation for eating sweets.
This Ramadan, connect with one person you haven’t talked to in a while.
Embrace healthy habits during your Ramadan journey. It’s all about choices!
Pick what you want to eat for Suhoor the night before, plan your meals together.
Volunteer for the public good. Be a better you!
Have enough hours of sleep. Go to bed early to wake up fresh for Suhoor.
Do more good deeds. The smallest gestures can make big differences.
Use your lunch hour productively. Go for a short walk and stretch.
Agree on one bad food habit to quit as a family during Ramadan.
Maintain a healthy sleeping routine this Ramadan.
Play a game with your family, share 1 nutritional benefit of each of the dishes you are having.
Ramadan is all about getting together to celebrate Iftar. Socialize.
A light workout before Iftar gets you moving, and is time well spent.
Have some dates along with your food at Iftar and discuss their nutritional benefits with your kids.
Make one person smile every day. Ramadan is all about goodness.
Prepare for Eid by decorating the house together.
Give to the less fortunate person. Sharing is caring.
Maintain daily chores and errands as normal, or work to build even better habits.
Ramadan is a chance to spend quality time with your family. Make it matter!
30 days, endless opportunities to make healthier choices!