Healthy Food Tips for Ramadan.

Healthy Tips for Ramadan image

Healthy Food Tips for Ramadan.

25 May 2017 by Mahmood Hussain for social media & Baby First Pakistan.

The Holy Month of Ramadan is about to start within two to three day’s subject to sighting of moon.

For last three to four years the Holy month of Ramadan falling in sizzling summer season, especially in our SAARC region, Asia and sub Saharan Countries. In the current year, the Holy month of Ramadan will also fall during the peak summer.  Most of the Muslim population residing in these areas. Worldwide 1.6 billion Muslim will observe the Holy Month of Ramadan by fasting. Observing Suhoor and Iftar time.

It is important for people who are fasting for long hours need to maintain their energy levels. Avoid eating unhealthy foods which are normally available in the market especially for opening fast their fast known as Iftar time and also at time of Suhoor.

During holy month of Ramadan our eating times are changed. We eat mostly at time of Suhoor (Before dawn and Fajar prayer) and evening meal at time of Iftar that means after sunset (Magreb prayer). Food mostly serve is very much altered or changed and also rich in calories. It is recommended to eat mostly low Glycemic (sugar) food at both times. Eat balance food at both the time which should comprise of vegetables, meat, dairy products, cereals and fruits. This is recommended mostly by health authorities, Clinical Dietician and research scholars for healthy living.

The fact is, it is recommended and encouraged by experts to follow the following practice beside fasting

  • Drink recommended amount of water in a day, it is duration between Iftar and Surhoor.
  • Eat nourishing and hydrating food in the Holy Month of Ramadan at both time.
  • Select and eat right food at Suhoor which will give energy during the entire day of fasting in this sizzling summer that is year of 2017.
  • It is also very important to maintain energy level by eating healthy and balanced combination food at the time of Iftar also.

A good news report published by Khaleej Times on 21 May 2017 regarding arrival of Ramadan. which give detail elaboration in regard to  “Ramadan food tips, and what to eat and which food to be avoided”.

Foods to be taken at time of Suhoor.

These to be rich in protein, recommends Eggs which are nutritious and rich in protein. This can be cooked and ready to eat in several ways commonly as boiled egg, half or full fry, omelet, scrambled egg with onion and green chilies and so is the list goes on.  By consuming egg at Suhoor this will keep stomach full during the entire day.

Food rich in fiber is ideal and perfect meal for our body to give nourishment for the entire day.  Consume fiber rich diet at the time of Suhoor. Fiber rich foods are oatmeal, cereal, muesli and etc. They keep body energized during whole day in fasting condition. When we eat soluble fiber, which forms gel in stomach and ultimately lead to slow the digestion process. This will help in lowering blood cholesterol and glucose level.

Dairy food such as milk or yoghurt are very reliable source of nutrition. They are also rich in vitamin and calcium which are essential for our body growth.

 Avoids following foods to be consume at Suhoor,

Salty food not to be taken such chips, nuts with salt, and even pickles, pakora, because these don’t have balance sodium level, in later part of the day of fasting people they start feeling thirsty.

Avoid taking refined carbohydrates, if you consume it at Suhoor this will last only 3-4 hour because they lack nutrition.  These are white flour or term as white Atta, Maida, sugar, croissant, pastries and even donuts.

Also avoid drinking coffee or caffeinated drinks because it causes restlessness and lack of sleep.

Both time of food during Ramadan commonly refer as Suhoor and Iftar are very important. Healthy food to be taken at Suhoor, which is important as discussed above. The same applies for opening fast at Iftar time also, which is to be eaten at time of sun set that is at Magreb payer. We all need to have balance diet after long hour of fasting during this summer season.  Food should comprise of our body nutritional need, to remain healthy and fit.

Care should be taken to replenish sodium and potassium, which might have lost during the sizzling summer fasting and also have longer hour of fast per day.

Healthy food to be taken at Iftar time.

Consume foods and fruits which are rich in potassium and fiber. The rich source of it are Dates, which are abundantly available in our region. The dates provide instant energy and hydrating effect after long hours of fasting.

Consume Nuts which are reliable source of fats, which are needed after long fasting hour during Holy month of Ramadan especially in sizzling summer Almonds and walnuts are rich source of it.

Drink water and fluids. Consume water as much as possible during Iftar and Suhoor to avoid dehydration. It is good to consume one or two glasses fresh fruit juices which are very nourishing and healthy, such as watermelon, melon, apple, carrot, mango and if possible drink lassi (without sugar).

It is good to consume vegetables which are hydrating. Few of the vegetable which are cucumber, onion, lettuce. Secondly most of the vegetables are rich source of fiber. By consuming vegetables individual feels light, fresh, cool and energetic. Vegetables are reliable source to avoid constipation and make our skin fresh and healthy.

Avoid following foods at Iftar time:

  • Avoid high content sugar foods which are sweets, chocolate., toffees.
  • Refrain from consuming greasy and fried foods such as samosas, pakorars and even bakery items like patties, pastries, and biscuits
  • Do not take Carbonated, fizzy and energy drinks at iftar. Also keep yourself away from syrup or sherbet normally available in red or green color and orange / mango squash and many more list goes on.

Observing fast in the Holy month of Ramadan will lead to improve the health. We all need to

follow above mentioned guidelines regarding eating healthy and nutritional food at Suhoor and Iftar.

We will have quality of life which is desire by each and every individual.

Article written by Mahmood Hussain for Baby First Pakistan website, facebook,

twitter, linkedin and other popular social media.

About Mahmood Hussain

Professional Experience More than 36 years work experience in Healthcare & Pharmaceutical sectorDirector & General Manager Baby First (Pvt.) Ltd Pakistan March 2011 – till to date I have been associated with Baby First (Pvt) Ltd for more than 5 years. It is advisory, community and social interaction medium for parents 16-38 years and babies 0-6 years.General Manager Aga Khan Health Service Pakistasn December 2005 – December 2007 (2 years 1 month)Based at Karachi Pakistan Worked as General Manager managing Karachi & Baluchistan Health care services of AKHSP which includes primary and secondary health care centers and diagnostic centers on all areas nearly 102 centers which include three leading hospitals in Karachi.General Manager Janssen Cilag (Johnson & Johnson) February 1998 – January 2005 (7 years)Education MBA, Marketing 1995 – 1996, Preston University MSc, Biochemistry 1970 – 1974, Karachi University

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