What to eat in Ramadan?
Image credits: pixabay.comIFTAR
At the time of Iftar prefer plenty of fluids, low fat, fluid-rich foods and foods containing some natural sugars for energy (avoid consuming a lot of foods or drinks with added sugars). Below are some examples:
Drinks
In drinks you could choose water, milk, fruit juices or smoothies, water provides hydration without any extra calories or added sugars. Drinks based on milk and fruit juices provide some natural sugars and nutrients.
Dates
Dates traditionally eaten at the time of Iftar since the time of the Prophet Muhammad P.B.U.H, Dates are a great source of natural sugars provide energy, minerals like potassium, copper, manganese and a source of fiber as well. You could also try other dried fruits such as apricots, figs, raisins or prunes, which also provide fiber and nutrients.
Fruit
Fruit has a major role at the time of Iftar in South Asian cultures , fruit provides natural sugars for energy, fluid and some vitamins and minerals.
Soup
As fruits are popular in South Asian culture at the time of Iftar in Arabic cultures people prefer to take soup while Iftar. Soup are lighter in nature and provides plenty of fluids and energy. Traditional soups are based on a meat broth and often contain pulses, like lentils and beans, and starchy foods like pasta or grains.
After Iftar
Meals may vary between different cultures and traditions but try to make sure the foods you eat provide a balance diet. For example you could have a range of curries including fish, meat, vegetables and pulses, served with rice, chapattis and yogurt, and this would include all of the key ingredients, your body need after long hours of fasting.
Suhoor
Drink plenty of fluids, choose fluid-rich foods to make sure you are well hydrated for the day ahead and go for starchy foods for energy, choosing high fibre or wholegrain varieties where possible as these can help keep you feeling fuller and can aid digestion, helping to prevent constipation.
Below are some examples:
Savoury dishes
If you go for savory dishes at suhoor then it's a good idea make sure these are not too salty otherwise they will make you very thirsty during the fast.You could try different types of curries made up of pulses lentils and meat and try it with Rice, chapattis and Paratha having lighter oil which are good sources of starch.
Yogurt
This can be a good food to include at suhoor as it provides nutrients like protein, calcium, iodine and b vitamins and also contains fluid. You can use it as a plain, with cereals or in form of Lassi as a drink.
Chapattis or breads
Go for wholegrain options as these provide you more fiber. Chapatis and bread provide you the starch your body needs during long fasting and fiber in it prevent you from constipation. you could serve bread with peanut butter having no aided salts or with eggs as an omelet.
0 Comments