In Ramadan What to Eat and What to Avoid

In Ramadan What to Eat and What to Avoid

In Sahri:

Foods to eat during Sahri

Protein rich food:

Eggs are high in proteins and most nutritious. They not only help you to stay fuller, but can be made in several ways to suit your taste buds.

Fiber rich food:

Oat meal is rich in fiber and a perfect meal your body needs during Sahri. Soluble fiber turns to gel in the stomach and slows digestion, which helps lower cholesterol and blood glucose, perfect to keep you energized throughout your fast.

Calcium and vitamin rich food:

Dairy products are a great source of nutrition. Opt for a yogurt smoothie or choose a vanilla and honey milk shake to stay full and hydrated throughout the day.

Foods not to eat during Sahri

Simple or refined carbohydrates:

These are food that last only 3 to 4 hours and they are low in essential nutrients Such as: sugars, white flour, pastries, donuts, croissants.

Salty food:

Imbalance of sodium levels in your body makes you very thirsty while fasting so try to avoid salted nuts, pickles, chips and food that contain soya sauce.

Caffeinated drinks:

Coffee has caffeine which leads to insomnia and restlessness. In addition, it doesn’t hydrate and keeps you longing for water the whole day.

Foods to eat during Iftar :

Potassium rich fruits:

Dates are nutrient powerhouses and excellent food-item to break your fast. It not only helps you hydrate quickly, but gives you instant energy to make you feel rejuvenated after the long-hours of fasting.

Sufficient fluids:

Drink as much water or fruit juices as possible between Iftar and bedtime to avoid dehydration.

Raw nuts:

Almonds contain good fats which are essential, particularly when your body has been craving for fats after the long-hours of fasting. It is a perfect Iftar item which helps you feel full and in control, without the need to binge.

Hydrating vegetables:

Cucumbers, lettuce, and other vegetables are high in fiber and laden with the goodness of hydrating properties. It not only helps your body feel cool, but is also a great choice to keep you skin healthy and avoid constipation during Ramadan.

Foods not to eat during Iftar

Carbonated drinks:

Avoid drinking processed beverages and carbonated drinks. Stick to regular water and or coconut water to soothe your thirst.

High-sugar foods:

High-sugar food items as sweets, chocolates should be avoided. They are instant source of weight gain and can lead to complexities if consumed every day.

Fried-foods:

Greasy and fried food like fried dumplings and samosas should be avoided. Also avoid oily curries and greasy pastries to reap healthy benefits for your body during Ramadan.


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