Healthy and Nutritious Ramadan is essential for achieving maximum blessings during the holy month and performing Ibada’h to the fullest. Here are few healthy steps for enjoying a prosperous Ramadan while keeping yourself maintained.
1. Eat Healthy
Focus on healthy food that keep you fuller longer during suhor (pre-fast) and iftar meal. Here is a list of food you can eat which are rich in nutrients.
. Whole wheat grains, breads, cereals, and pastas; brown rice
. Vegetables and fruits
. Beans, nuts, seeds
. Lean animal meat; fish / seafood
. Low-fat or nonfat dairy (milk, yogurt, cheese )
. Beans, nuts, seeds
. olives and olive oil
. canola oil
. fatty fish
2. Focus on Quality, Not Quantity
Eat a balanced diet with all food groups. Eating excessively can produce negative health effects.
3. Keep Yourself Hydrated
Hydrate frequently during non-fasting hours. Drinking excessive amounts of fluids at suhor is not an effective way to stay hydrated. Avoid caffeinated and sugary beverages.
4. Fresh Fruits Intake
Consume plenty of fresh fruits and small amount of dried fruit to replenish electrolytes.
5. Less Oil and Sugar
Limit Fried and syrupy sweets. Try having fruit for desserts.
6. Do Not Skip Sehri
Avoid skipping suhoor and try to have a snack or small meal before bed if times permits. Skipping allowable meals can be dangerous, especially during the long fasting days of summer.
7. Light Activities
Engage in light activities while fasting and keep moderate to vigorous activities to a minimum during non-fasting hours.
8. Oral Hygiene
Use the miswaa’k and brush regularly to practice good oral hygiene and also to maintain dental health for freshen breath while fasting.
9. Get Adequate Sleep
Take daily naps if possible and eat a healthy, balanced diet to help prevent weakness and fatigue throughout the month of Ramadan.
10. Diet Plan
Seek professional help from your physician or register dietitian if you decide to fast with chronic conditions or illnesses. Remember that you are exempt from fasting if it will put your health at risk. In case of pregnancy and breastfeeding it can put your baby’s health in risk as well.