With Ramadan just around the corner, many people are concerned about the preparation for this month. Ramadan preparation mostly depends on the groceries. However, it is necessary to have an insight into a healthy diet plan for Ramadan before making a grocery list.
While Some people look forward to losing weight besides eating healthy, some just want to stay fit. And there are also those who want to have a kind of diet that won’t affect their health, like the diabetics.
This article will be your guide for a healthy diet plan this Ramadan, and will surely save the day for you!
“O you who believe, fasting is prescribed for you as it was prescribed for those before you, that you may develop God-consciousness.” (Quran; 2:183)
Nutritional and Health Rules to Follow
It’s extremely necessary to stay hydrated during the whole month. As Ramadan mostly come in summer, you can get sick because of dehydration due to less water intake. So drink plenty of water during the time between iftar and sehar to contain the physical energy. It will also keep up with the nutrients one loses during fasting.
Consuming hydrating foods will also help you drink more water. Watermelon can be added to your sehar meal or enjoyed as a special treat after iftar. Cucumber and tomato add moisture to this green salad.
Caffeinated beverages such as coffee, tea, and cola should be avoided because caffeine can cause certain people to urinate more often, leading to dehydration.
The Ramadan fast falls on lengthy and warm days this year. People fast around 15 and 16 hours a day on average. It is necessary to stay cool and shaded during the midday hours when humidity is high.
Ramadan meal/diet tips for you!
The following tips are very important to follow a healthy diet plan for Ramadan. These tips can be adapted to opt for a healthy diet plan during Ramadan.
Eating Sehar is a MUST!!
Sehar is a healthy meal eaten before the start of the daily fast. It is particularly important for particular groups such as the elderly, teens, expectant mothers and breastfeeding mothers, and children who want to fast.
What Should Be Taken in Sehar?
This light breakfast meal should include fruits, a portion of carbohydrates such as whole-wheat flour bread. Also, food items enriched with proteins such as milk products, and eggs are also recommended.
To improve the flavor of foods that are being prepared, use a variety of herbs. Whereas, cooking techniques, such as steaming, cooking in the sauce, stir-frying in a small quantity of oil, and baking, are preferred instead of fried. As the oil also increases the cholesterol level in the body because of the high-calorie fats it contains that lead to heart diseases.
What Should not be Taken in Sehar?
Food products that are high in fat, particularly unhealthy meats, puff pastry, and pastry with added fat/margarine or butter, should be avoided as much as possible.
Food with lots of salts should also be avoided because it can make you thirsty during the fast. It is advised that you use as little salt as needed when cooking the meal and to avoid that and prevent others from adding the salt to their food. You must remove the salt shaker from the table as well. Excessive intake of salt is not good for health as it contains excessive fluids that add burden on the heart which leads to stroke, stomach cancer, osteoporosis, or even kidney diseases.
Eat slowly and in quantities that are sufficient for each person’s needs. Constipation and nausea are caused by large meals. Try to remain healthy and drive around as much as necessary in the evenings, for instance, by going for a morning stroll.
What to Eat and Drink During Sehar?
- Drink plenty of water and eat foods rich with fluids to stay hydrated for the day ahead. For strength, choose starchy foods with high fiber or wholegrain varieties whenever possible, as these will help you feel fuller and help with digestion, preventing constipation.
- Oats are whole grains, and you can eat them as porridge, which contains fluids because it’s made with milk or water, muesli, or overnight oats. As for seasonings, you could use fresh and dried fruit, nuts, or seeds.
- Yogurt is healthy food to have in sehar since it includes protein, calcium, iodine, and B vitamins, as well as being a source of fluid. As mentioned above, you might mix it with cereal and fruit.
- Wholegrain bread, such as whole-wheat toast or chapattis, is a good choice since they contain more nutrition. Bread should not be eaten with salty foods such as hard cheese or cured meats. Nut butter, without any salt, soft cheese, or bananas are all good options.
What to Eat and Drink During iftar?
- At first, when breaking the fast, drink plenty of water and eat low-fat, fluid-rich meals with some refined sugar for strength, like, water, milk, fruit juices, or smoothies. Water hydrates you without adding calories or sugars to your diet. Drinks containing natural sugars and nutrients, such as milk and fruit, are also great for breaking the fast.
- However, avoid consuming a lot of drinks containing artificial sweeteners after breaking the fast, as they can contain too many sugars and calories.
- But staying hydrated is absolutely necessary when you had no water intake during the whole day, otherwise, it can cause dehydration leading to constipation, dizziness, tiredness, and even dry skin.
- Breaking the fast with dates is a perfect way because they have natural sugars for nutrition, nutrients like potassium, copper, and manganese, and are a source of iron, dates have been eaten to break the fast since the time of the Prophet Muhammad.
- You can also eat apricots, figs, raisins, or prunes, which are dried fruits that are high in fiber and nutrients. Eating fruits is also a common iftar meal in South Asian countries, as it includes natural sugars, fluid, and essential nutrients.
- Soup is traditionally served at iftar in several Arab countries because it is a light way to break the fast and gives fluid. Traditional soups are made with a meat stew and often include pulses such as lentils and beans, as well as wheat products such as pasta or grains.
Recommendation for patients with diabetes and hypertension
Fasting is not approved for patients with type 1 diabetes. However, patients with type 3 diabetes can fast only if their condition is under control, either it is by diet or medicine. But still, it is necessary for them to consult their doctor or a nutritionist for specific advice in this regard depending on their circumstances.
Ramadan meal/diet plan for pregnant and nursing mothers
In both cases, either you’re pregnant or breastfeeding a child, it is preferred to consult a doctor. Actually, taking a healthy diet is necessary so here are some recommendations:
- 2 slices of bread, but it should be whole-wheat bread.
- You can either take a simple vegetable omelet or a hard-boiled egg.
- Sliced vegetables are also preferred.
- Cheese is also good for you.
- Herbal tea can be a great choice. But with that, you’ll have to take a plenty amount of water
- Home-made vegetable soup, but only made from fresh vegetables.
- Salad made of green vegetables or any other fresh vegetables.
- Stuffed vegetables like eggplant are also recommended.
- Baked chicken breast is also good for them.
- Drink a lot of water, or you can even make lemonade.
Importance of Eating Right in Ramadan
While people do not place a high emphasis on food intake during iftar, it is important to maintain a balanced diet. Because of work or school, many of us have different lifestyles during Ramadan. Some of us who can’t stay up all night need to get enough sleep and eat enough food to be able to fast and last the next day.
We may be indifferent to the possibility that we are gaining weight due to improvements in eating schedules and behaviors. We don’t have time to exercise, and we don’t eat healthily.
Since it is Ramadan, we believe that eating oily foods for iftar/suhoor will provide us with energy for the rest of the day. The notion that greasy foods provide us with more energy is false. In reality, standing for lengthy prayers is made more difficult by heavy greasy meals. Collapse rates are much higher with greasy unhealthy food than with healthy foods.
Health Benefits of Fasting/Ramadan
Fasting has sparked people’s attention due to its possible health benefits. Fasting is thought to aid weight loss as well as have other metabolic benefits such as improved blood sugar regulation and cholesterol levels.
Several studies have shown that Fasting during Ramadan results in weight loss, as well as a reduction in blood sugar, cholesterol, and triglyceride levels. These consequences, however, seem to be temporary, with people returning to their pre-Ramadan levels soon after the month is over.
Ramadan Diet Plan for Weight Loss
|Before Sehar||Detox Water (e.g. Lemon Water/Chia seeds water)|
|Sehar||Dry fruits, 1 seasonal fruit, full course meal that contains proteins (e.g. eggs, whole-wheat bread, oats, yogurt, etc.), plenty of water.|
|Iftar||3 dates, smoothie or milkshake (without sugar), salads (e.g. chickpea salad), soups (e.g. corn soup)|
|Dinner||Rice, curry, chapatti, boiled eggs, salad (with less oil)|
|Bedtime||Milk with protein powder ( no sugar)|
- Try to take as little sugar as it is possible during the whole Ramadan. Only homemade healthy and fresh juices are recommended but with no sugar as fruits are naturally sweet enough.
- Don’t take lots of oily food, as it gets unhealthy because of fats and high calories in it. But you can take steamed, boiled, or grilled food.
- Other than that, working out is equally necessary to increase the metabolism rate. As you’re taking a healthy diet working out is important to lose weight faster.
Depending on how you look at it, Ramadan may either be a health freak’s worst fear or the best time of the year. Ramadan is a common month for people who want to lose weight. Remember that Ramadan is not an excuse to skip an exercise. Eating well and exercising are two ways to care for your body, and caring for your wellbeing can a blessing.
Read More: Foods To Avoid During Weight Loss