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Several Tips and Nutritional Instructions for Better Health during Ramadan

Changing Muslim’s lifestyle in Ramadan is considered a precious chance to adopt a healthy and balanced diet. As fasting greatly influences in relieving the digestive system and improving one’s health.
In this article, we will mention a group of nutritional tips that help you while fating.
How can you get all healthy nutrients you need during Ramadan?
Moderation in eating is the base that we all have to abide by to stay fit and healthy. We should avoid consuming big amounts of nutritional groups by following these tips:
  • Start your Iftar by eating 1-3 dates which may raise the level of sugar in the blood and support your body with energy for a quick pick-me-up.
  • Then drink a small amount of water, and sip some soup to give your body the needed warmth after a long day of fasting.
  • After that, give your digestive system a break for a little while to eat the main meal by going to Al-Maghrib prayers, then go back to eat.
  • Make sure to have one quarter of your meal contains full starches such as; brown rice, bulgur, frike, and baked bran or whole grain bread as they contain fibers that help in raising the level of sugar in the blood slowly.
  • As for the other quarter, the meal must be rich in protein like; meat, chicken, fish and beans.
  • As for the other half of the meal, it should include several vegetables and colorful fruits rich in vitamin and mineral salts.

  • Drinks in Ramadan
  • Keep drinking enough amount of water during the day, 8 cups at least. You should also avoid pickles and canned food.
  • Avoid drinking soda and sweetened beverages as they contain large amount of sugar.
  • Reduce the amount of caffeine you consume daily as it may reduce the amount of water in the body.

  • Tips to maintain a healthy fasting:
  • During Ramadan, sweets are frequently served. And in order to avoid eating large amounts of calories, it is preferable to have only a small amount of sweets or avoid eating them completely as this may lead to overweight.
  • Have a light meal before bed. For example, a cup of low-fat yogurt, or a sandwich of brown bread with low-fat cheese, or a small amount of dried fruit or nuts.
  • Don’t skip Sahour. Eat a good blend of protein, complex carbohydrates, vegetables and fruits which may give you a feeling of fullness.
  • Don’t stop working out during Ramadan. You can do some light exercise an hour before Iftar (breakfast), or two hours after it. This helps to get rid of extra calories and lower the risk of obesity. It is advised to walk for a few miles a day and be careful to be exposed to direct sunlight while walking.
  • Sawsan Beitouni
    A nutritionist from Jerusalem, graduated from Birzeit university in 2012. Worked as a clinical dietician in clinic and as medical secretary at saint joseph hospital. Interesting in learning about the health benefits and medicinal properties of the foods we eat.
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