Best Foods to Eat During Ramadan and Other Healthy Habits
Ramadan is a month centered on spiritual reflection, patience, and fasting. At times, the focus on preparing meals can unintentionally shift attention away from these intentions, which may affect your energy levels and how you feel throughout the day.
Below are some of the most supportive foods to include during Ramadan, along with healthy habits that can help you feel energized and nourished throughout the month.
Foods to eat during Ramadan
Eating a variety of foods is important, especially in the evening as you break your fast with iftar. Whole grains, vegetables, fruits, lean protein, healthy fat—all of these are important to give your body all the nutrients it needs after a long day of fasting.
During suhoor or sehri, components of a balanced meal can help your blood sugar remain stable and give you energy for the day. Include the following foods:
Whole grains – whole grain cereal, whole grain bread, brown rice, and oatmeal
Fresh fruits and vegetables
Protein – milk, yogurt, eggs, beans and nuts
Healthy fat – focus on nuts and olives
Here some meals you can try:
Oatmeal made with low-fat milk and topped with fruit and nuts
A piece of whole-grain toast, a boiled egg, and a piece of fruit
A banana or apple with peanut butter and a glass of low-fat milk
A bowl of vegetable soup, a piece of whole grain toast, and a glass of low-fat milk
Whole-wheat couscous salad with mixed vegetables, olive oil, and canned tuna
After fasting all day you may be tempted to eat quickly and eat too much at once, resulting in feeling very tired and bloated about 30 minutes after iftar.
To avoid this, break your fast with 1-3 dates + water + a bowl of fruit. Take a prayer break before your main meal. Plan to eat a balanced plate with lots of vegetables (1/2 plate), complex starch (1/4 plate), and lean protein (1/4 plate). This will help slow down how much you are eating and how quickly you are eating.
And don’t forget to keep yourself hydrated! Try drinking fluid several times throughout the night and pace yourself.
Foods to avoid during Ramadan
The general rule of thumb is to avoid super sweet, fried and fatty foods, and essentially anything that is dehydrating.
Try your best to avoid the following foods, or eat them in smaller portions:
Fried and fatty foods, such as fried potato and samosa. With high amounts of fat and sodium, eating these foods in large quantities can lead to fatigue.
Foods that contain high amounts of salt, such as pickles. Sodium can dehydrate the body and impact its ability to absorb fluids.
Foods that contain large amounts of sugar. These foods are often high in calories but poor in nutritional value, giving you only a short boost of energy.
Choose fluids that don’t contain caffeine, because caffeinated drinks can cause the body to lose fluids and important minerals needed during the day.
Get Active
Once you have been making healthier food choices, you will likely have more energy to exercise. Whether you have been exercising from before or just getting started, staying active provides many benefits such as improved mental health, strengthening muscles, and reducing aches and pains.
This is a great Ramadan Healthy Habit to build! Aim for 30 minutes of exercise that will increase your heart rate. You can do full body workouts at home with little to no additional equipment.
Adapted from: https://www.islamicreliefcanada.org/resources/what-to-eat-during-ramadan
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