Tips for a Healthy Diet During Ramadan

Ramadan and summer are times when the delectable flavors of Iftar and Suhoor may tempt you to indulge your taste buds, but the fluctuation between the detoxing effects of fasting and the tendency to compensate by overeating at the end of the day can have detrimental effects on your body. Fortunately, eating well-planned meals can help you counteract the strain of fasting and enjoy a safe season. Here are a few tips to ensure that you stay healthy this Ramadan.

Avoid Junk

After a day of fasting, loading your body on any single food group can place stress on your digestive system. A well-balanced meal should contain elements from all food groups—fruit, vegetables, carbohydrates, protein, dairy, and some fat. Processed foods should be avoided because of their high salt content. High fructose corn syrup is also a staple of most processed foods and can give you a temporary “sugar high”, but can be devastating to your metabolism.

Maintain Your Mineral Levels

One of the first side effects of fasting is the loss of essential minerals. Of these, calcium plays a vital part in bone health. Eating fresh fruit, leafy green vegetables, and nuts give you a healthy dose of sundry minerals while milk, cheese, and other dairy products give you a healthy dose of calcium for the day ahead.

Sustained Energy Release

Suhoor, your pre-dawn meal, should consist of a variety of foods that provide you with a sustained release of energy throughout the day. This is particularly important for those who have special dietary needs. Mahalabia—a milk pudding served with nuts is a great source of minerals, carbohydrates and calcium. Fresh salads and wheat products also provide a sustained release of energy that can keep you going through to the evening.

Hydrate through Food

The scorching heat of summer can cause your body to lose water and nutrients very quickly. Keep your hydration levels by indulging in fruits that are high in water content including strawberries, watermelon, and grapefruit. Soups and porridges such as Harira—a thick soup and Harees, a delectable porridge made from wheat—are great foods that keep you hydrated.