Whether you enjoy fasting or not, Ramadan is a time where you need to ensure you’re meeting your nutritional requirements. While we fast during the day, our bodies are in dire need of energy. You can only get from food consumption.
It means that making the most of your meals during iftar and suhoor will be fundamental in sustaining your fast, managing your cravings and leaving you with enough energy for you to survive the fast and focus on prayer and daily activities.
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There are many different foods and drinks available during Ramadan, but selecting the best, most nutritious and ideal will undoubtedly help you during with period.
To help you out, here are 8 foods for suhoor and iftar that you should eat.
Healthy Foods for Suhoor
This is a perfect breakfast choice that can do a whole lot of good for your fast. Oats are high in fiber, take a while for the body to break down, and are a good source of carbohydrate to sustain you during your day.
Oatmeal can also help to improve your digestive system as well as providing lowering blood pressure. It can also be topped with fruit and nuts to provide you with a healthy suhoor meal.
During suhoor, it’s essential to get a good source of protein. Eggs are a fantastic option for suhoor as it is light, can be made in multiple different ways and supplemented with other dishes.
Eggs also contain essential nutrients such as vitamins B and D, and minerals such as iron, and zinc.
Even if it’s not Ramadan and you aren’t fasting, the fruit is an essential part of all healthy diets. And particularly for suhoor, fruit can go a long way before you start fasting again.
Fruits such as bananas, strawberries, berries, grapes, and apples can help you feel full, give you a boost of energy from its natural sugars and provides your body the essential nutrients it needs to carry on throughout your day without feeling week or tired due to malnutrition.
A typical suhoor food in the UAE is soup. Soup is light and comfortable for the stomach to digest and provides enough fluid to hydrate you before the fasting period.
Soups can also be adapted to include the essential nutrients you need to add to your diet. Ingredients such as Meat broth, lentils, beans, and starchy foods such as pasta and grains are great to add in your soup.
Healthy Food Options for Iftar
Traditional food for iftar in all Arab homes during Ramadan, dates have been an essential part of fasting and is usually the first thing you can eat to break your fast.
Dates are a great source of natural sugars to replenish your energy levels and contain an abundance of minerals such as potassium, manganese, and copper. Not forget to mention that they are also a great source of fiber.
Just like eating fruit during suhoor, veggies are a crucial part of all iftar meals. They contain lots of essential nutrients that other foods may not have.
Along with a good source of protein and carbohydrates, vegetables top off your iftar meal with its abundance of minerals, fibers, natural sugars, and vitamins.
Vegetables are a superfood that can make your entire Ramadan a whole lot easier for you. Vegetables such as broccoli, celery, carrots, peas, and cauliflower are all great for iftar meals.
As your stomach is still adjusting to the fact that it’s not getting fed as consistently as it once is, be sure to integrate meats into your iftar meals in a slow and controlled manner.
Meats that are thick and heavily processed may be delicate for the stomach to digest. Meats during iftar are vital as it isn’t ideal to have it for iftar, and that meats will make you feel full as well as providing you with essential proteins and minerals that you can’t get from other foods.
Along with meat, you’re going to need a carbohydrate source. Though meat and protein can help you to feel full, carbohydrates will ensure you’re eating a complete meal with all the nutrients that will replenish the body after its been fasting.
Bread is a very popular carbohydrate source in the Middle East and should not be passed during Ramadan. Bread provides you with fibers and minerals as well as sugars that will boost your energy levels and mood.
Keep in Mind
Many different people have different approaches to fasting. The type of food you eat during Ramadan depends on factors such as personal preference, personal health condition, and physical condition.
When to see a doctor?
Malnutrition or dehydration is the last thing you want during Ramadan. If you are unsure how to approach your diet for Ramadan, have specific food allergies, or suffer a certain health condition, speak with your medical practitioner or professional dietician.
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