Ramadan is expected to start at the end of this month and this annual fasting, which happens during the ninth month of the Islamic calendar, is observed by Muslims all around the world.
Muslims fasting during Ramadan abstain from eating and drinking during daylight hours. Hence, they start their day with a meal known as suhoor , which is consumed before dawn and iftar, a meal to break the fast for the day after the sun sets.
It’s important to stay healthy during Ramadan by consuming the right food and in the right quantity. Here are some tips on healthy fasting.
#1 Avoid eating greasy, overly sweet or salty food
After a long and tiring day, it’s not uncommon if you decided to reward yourself by indulging in food that can be really delicious but not the healthiest. Eating foods that are oily, laden with sugar or salt can bring temporary happiness but the satisfaction will not last long.
Over the next few hours after your meal, you’ll start to feel sluggish and possibly even thirstier. The effect could prolong till the next day and it’s definitely not a feeling you would want to have when you’re fasting. You may indulge in small amounts of unhealthy food occasionally but overall, choose healthier food options such as fibre-rich ones that can keep you satiated for longer hours.
#2 Don’t forget to hydrate
Between iftar and suhoor, be sure to take the opportunity to drink as much water as you can to keep your body hydrated. Ideally you should still drink the ideal amount of fluids in a day, which is eight glasses.
Though, try and avoid drinking sugary drinks in excess such as those found at the food bazaars. If you would like a variety besides water, there are many other refreshing options available such as coconut water (no sugar added), fruit juices, dairy-based drinks and herbal teas.
#3 Never skip suhoor
There may be days where you might feel tempted to sleep in instead of waking up in the wee hours of morning to prepare and enjoy your first meal for the day. As much as it may sound appealing, this is definitely a meal that you shouldn’t avoid.
Skipping suhoor could affect your health adversely and this will definitely affect the way you’re feeling throughout the day and your overall health. Eating during suhoor gives you the energy supply that you need for the day. Hence, if you skip this important meal, you could end up feeling dehydrated and tired. You could also feel symptoms of low blood sugar such as dizziness and trembling hands and at the end of the day, you’ll most likely end up eating a much larger portion of food, which can lead to weight gain.
#4 Don’t over eat
There is a high chance of overeating especially during iftar. Iftar should be a balanced meal and not a feast. Sometimes, we allow our eyes to make the decision and not our mind. Especially when you’re out buying food at a Ramadan food bazaar where a variety of food is available, plan your meal portion for the day or limit your budget. Do not allow yourself to go on a food spree. Doing so would only cause overeating and eventually weight gain. Plus, you might also end up wasting food.
Look on the bright side, if you’re finding it hard to choose your option for iftar, pick one and you could return the next day to try something different.
Aim for a healthy Ramadan by having a well-balanced diet for you and your family.
