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Tips and Tricks to be Healthy this Ramadan

B&W - Jul 2019

It is extremely vital that people maintain healthy, good eating habits once Ramadan is upon them. Muslims worldwide recognize Ramadan, the ninth month within the Muhammadan calendar, as a month of abstinence and a testament of faith for all Muslims worldwide. 


During Ramadan– it's very important that people maintain healthy feeding habits. Here, we will try to give you some tips to assist you in keeping a healthy and good lifestyle that will help you in keep you in good shape throughout this holy month. 


Never skip ‘Suhour' 

We all know that Breakfast is one of the most important meals in the day, and just the same Suhour is equally as important throughout Ramadan. This meal that occurs pre-dawn is the meal that will help. Your body hydrated throughout your fasting hours and it will help your body become fueled with Energy and the nutrients required throughout your day till Iftar.



A well-balanced meal at ‘suhour' contains: 

Carbohydrates: Which can include anything from oats, Grains, Wheat, Lentils and Fava Beans. These carbs are slow releasing ones which will help keep your glucose level steady and it will provide you with a sense of fullness for most parts of the day. 


Fiber-rich foods: These kinds of foods are easily digested slowly, and they’re found in cereals, dates, figs, bran, whole wheat, grains, seeds, potatoes, vegetables and most fruits, especially apricots and prunes. Bananas also provide you with a very good supply of Vitamin K and other essential nutrients that will help keep your body hydrated.


Protein Rich Foods: Foods that have high supermolecule like eggs, cheese or meat are considered a type of food that will make you filled with energy throughout the day.



Try to cut down on sweet and processed foods

 Try to avoid eating highly process, fast burning foods because these contain refined carbs and white flour. These fatty foods like Ramadan Desserts, are high in fat and low in nutrients and won’t do anything to curb your hunger throughout your day.


Break your quick slowly and don't overeat 

While it's tempting to overeat at Iftar once you finally take the break from a day of food deprivation, bear in mind that you just ought to slow down. 

Start with some dates and water before beginning your main meal. Dates are an excellent supply of energy for the body, serving to it to secrete organic process enzymes in preparation for the approaching meal. Afterwards, start with some hot soup.

Avoid significant oils and fats in your meal and try to consume many vegetables and a decent portion of proteins and enough carbohydrates, with a touch of fat. Bear in mind that you ought to eat slowly so as to provide time for your body to digest the food.


Make soups a daily item on your Iftar meals

Soups are hot, soothing on the abdomen and straightforward to create. they supply the body with fluids, vitamins and minerals whereas providing an great way to incorporate vegetables. Try to create soups using colourful vegetables which accessible in the season like carrots, tomatoes, pumpkins, bell peppers, spinach, zucchini and eggplants. Bear in mind to limit the quantity of salt and oil you use while you prepare them. Add flavour with herbs.


Stay hydrated

Drink a minimum of 8-12 cups of water daily. Drink many fluids in decent amounts from Iftar to the time of suhour. Watch out for the overwhelming amounts of sweet Ramadan drinks like Tamarind and Hibiscus. Though juices, milk and soup are sources of fluids, water is that the most suitable option, therefore attempt to consume different drinks carefully. 


Avoid caffeinated drinks 

Caffeine may be a water pill that stimulates quicker water loss, resulting in dehydration. It's best to avoid caffeinated drinks like robust tea, Coffee and colas, or drink them carefully.


Avoid deep fried foods

Try to avoid deep-fried foods or those that are prepared with massive quantities of oil. If cooking them can't be avoided, one tip would be to cut back on the amount of oil used. rather than using one cup of oil you can down the quantity to 0.5 or quarter of a cup. It's best to avoid cooking with a lot fat like drawn butter. instead, try using oils that contain monounsaturated fats like sunflower oil, canola and Corn oil. Olive oil isn't recommended for cooking foods.


Avoid Exercise throughout fasting hours

To avoid dehydration, it's best to delay exercise till once fasting hours are over. We recommend that you start working out when the energy levels are at their peak and your body becomes hydrated enough, once you break your fast. Try to give yourself a minimum of 2-3 hours after breaking your fast to start your exercise routine, so as to allow your body enough time to digest properly. Maintain hydration throughout your workout and don't forget to drink many water once you’re done. Water helps in regulating your body temperature, they lubricate your joints and transports nutrients throughout your body. Staying hydrated is especially vital throughout exercise.


Adapt fasting to your strength

Prior to Ramadan, Muslims, notably seniors, ought to consult a doctor, as well as pregnant girls, youngsters and folks with diabetes that helps regulate their insulin levels.


Ramadan is one of holiest months of the year, and it happens to be the time where each and every Muslim repents to all his sins and where prayers are answered. Take the time this Ramadan to keep your body healthy as well. Your body is the most important aspect of who you are. So don’t forget to take care of your body this season. Ramadan Kareem.


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