If done properly, fasting during Ramadan can improve one’s health. But if done incorrectly, it can cause more harm than good.
Below are some top tips on how to refuel, rehydrate, and recharge during Ramadan.
Learn how you can eat healthy at Iftar and Suhoor to ensure adequate nutrition and continued good health. Let this season be a time of revival in spirit, soul and body.
Refuel
- TIP 1 Aim for slow-release carbohydrates such as oats, burghul, wholegrain bread, pasta or rice for a constant energy release throughout the day.
- TIP 2 A balanced main dish at Iftar and Suhoor should contain a source of carbohydrates, protein and vegetables which will be absorbed slowly in your body, ensuring you feel fuller for longer and have energy throughout the day.
- TIP 3 At Subhoor avoid eating parathas, salty or high fat/sugary foods at this time as you will feel thirstier and hungrier sooner.
- TIP 4 At Iftar aim to eat lighter food such as salads, fruit and soup to ease your stomach in after fasting the whole day.
- TIP 5 Avoid or eat small amounts of deep fried or sweet foods. It is tempting to overindulge! Try adopting healthy cooking methods such as baking, steaming, simmering, grilling or air frying and add to taste plenty of herbs and seasonings.
- Tip 6 Choose dates, dried fruits and nuts, these are packed of energy and provide vitamins and minerals, which will help you keep your vitality during this month (2-3 dates are enough to break your fast on, as they are also rich in calories). Don't forget, moderation is key!
- Tip 7 If you feel full quickly and unable to complete your Iftar, delay your main course for after your Maghreb prayer. This will give you enough time to digest your dates, soup and salad, preventing you from feeling uncomfortable from overeating after a long day of fasting.
- Tip 8 Include some healthy alternatives like baked samosas, boiled dumplings, chapattis made without oil, homemade single layer pastries, milk-based sweets and puddings, such as rasmalai and barfee.
- Tip 9 Planning ahead is a good way to make sure your meals are balanced, avoid food waste and try out some new recipes (there are lots of healthy recipes to be found online!).
Rehydrate
- TIP 1 At Subhoor aim to drink plenty of water to prevent dehydration.
- Tip 2 Reduce feeling thirsty during Ramadan by drinking at least 8 glasses of water in small amounts. Reduce or avoid the amount of spicy or salty foods, and instead try consuming more refreshing fruits and vegetables (some canned, processed foods, salted nuts, and pickles can also increase your thirst).
Recharge
- TIP 1 Practice gentle physical activity, such as walking, light jogging, cycling and yoga or stretches, before and after Suhoor.
- TIP 2 If you find it difficult or are unable to stand unassisted, you can try chair-based exercises
- TIP 3 Consult your GP before starting any new physical activity, especially if you are on medication or have a health condition
For more information and healthy recipes, visit the following websites:
