Ramadan is the only month in a year where everyone get an opportunity to stop bad habits that can effect our health and adopt healthier and nutritious diets. While increasing its efficiency, fasting relieves and strengthens the digestive system. Also helps adjust triglyceride levels in the blood. But many have reversed the rule. While breaking the fast people tempt to have lavish food, sweets and fried food, which can lead to an increase in triglycerides and cholesterol. Also increase the chances of getting diabetes and weight gain which is opposite of what the fasting person is trying to achieve.
The major role during Ramzan is a balanced and nutritional meal. The quantity and the quality of meal matters.
The ideal meal plan which can help you stay healthy in Ramzan is given below: –
- Break your fast with 2-3 dates. Fasting whole day will lead to low blood sugar. Dates help to restore your blood sugar. And boost your energy level.
- Do not forget to include health soup and salad into your meal. Soup is a liquid with healthy ingredient. And salad will make you feel full, which is healthy and ll help you to stay away from fried food or sweets.
- Avoid fried and fatty food. substitute frying with baking or grilling.
- Avoid eating sweet food during Ramzan and save it for a special occasions like EID or inviting any guest for iftar.
Iftar Meal: –
- Break fast with 3 dates and two cup of water.
- Eat healthy soup with contains veggies or chicken. Avoid creamy and fatty soup.
- Eating appetizers after soup will prepare your stomach for digestion process. Avoid oily appetizer and switch it to health salad which includes lots of vegetable and chicken. Sprinkle some lemon or vinegar without any added sugar.
- Little bit of carbohydrate should be included in your iftar meal such as brown – rice, pasta or bread. And add protein to it such as chicken, meat or fish.
Suhoor meal: –
- Start your meal with 3 dates. As you ll be fasting whole day, your blood sugar will get low. It ll help you maintain your blood sugar.
- Have carbohydrate such as whole wheat – rice or bread. It helps in slow digestion process. It can help you to feel full for a longer time.
- Add a healthy fruit or veggie smoothie in your diet. Which will give you an energy during fasting.
- Add dried fruits in your smoothie.
- Includes lots of water after you meal, which is compulsory.
- Avoid salty and sweet food in your meal. It ll make you feel hungry and thirsty.