7 Nutrition tips for Ramadan to help maintain Good Health by Kim Evans, MA
Ramadan is the Holy Month of fasting and blessings. It brings new beginnings, new lifestyle changes and a host of special customs that can improve one’s health. Although I do not practice the tradition myself, many of my clients that I serve do and I decided to do a little research and share some health and wellness tips on the tradition.
Eating healthy during Ramadan is key and following right habits for balanced Iftar. You don’t want to cause unjust harm to the body when not followed correctly. Drink plenty of water during the holy month of Ramadan in small quantities. This will reduce bloating. Remember to keep the body hydrated and maintain a healthy weight during Ramadan. Here are some nutrition tips to follow at Iftar and Suhour to help successfully complete your goal by July 17, give you adequate nutrition and continued health.[For those that do not practice Ramadan, Iftar is the meal eaten by Muslims after sunset during Ramadan. Suhour, is the meal consumed early in the morning before fasting during Ramadan.]
Tip 1: Moderation is the key to health: A healthy lftar, break the fast with the start with 2 dates, then a glass of water, then start your meal with a warm bowl of soup, a salad and main course.
Tip 2: Comforting the stomach after a long day of fasting is very important. Make sure to replenish your body with plenty of fluids. By doing so helps to prepare the digestive system for a blessed meal.
Tip 3: Moderation is the key to health: A balanced meal can contain carbohydrates like rice, pasta, potatoes or Bulgar. A good protein can be in form of beef, chicken, legumes or fish along with vegetables. Ensure you have at least one of these food sources with every meal, carbohydrate, protein and vegetables. This helps to reduce temptation of desiring and eating sweets! Try to avoid sweets during you fast if at all possible.
Tip 4: For better health, avoid foods that are too spicy and salty. Consume more fruits and vegetables to help refresh the body. When cooking, add herbs and spices to help add flavor and color to your meals.
Tip 5: To avoid constipation, eat more fiber by eating vegetables, fruits and whole grains and legumes. Drink plenty of water. Have low intensity exercise when possible.
Tip 6: If you exercise or a regular athlete, you can still maintain your fast by incorporating your exercise before Iftar. Remember hydration is the key. Make sure you replenish your cells with fluid and nutrients immediately after your session and eat slowly for proper digestion.
Tips 7: For the coffee lovers, avoid or reduce it two weeks before start of the Holy month. If you must, enjoy a cup one to two hours after have a healthy balanced Iftar. Remember to get your sleep in. Having great sleep improves your overall health, digestion and well-being.
Have a Healthy Ramadan!