After a long hour of fasting, a rich iftar table can ruin your dreams of healthy eating during Ramadan, the Sanepidkomita press service reported.
To maintain a healthy diet and a healthy gastrointestinal tract during Ramadan, you should follow some recommendations.
1. Start your meal with dates
Dates are a source of carbohydrates that provide energy throughout the day during fasting. Dates are a source of fiber that regulates the functioning of the digestive tract. In addition, dates are rich in magnesium and potassium.
2. Drink plenty of water
Drink plenty of water after breaking your fast and before breakfast to avoid thirst throughout the day. Try to drink 8 glasses of water a day.
3. Avoid foods and products that make you thirsty
Avoid salty foods, canned goods, salted nuts, cucumbers, and fish. Also, avoid foods rich in spices, as they can make you thirsty. Eat more fruits and vegetables, which will refresh and replenish your body's water reserves.
4. Break your fast slowly, without rushing
After a long period of fasting, a large amount of food is stressful for the body. Try to be moderate, start your fast with dates and water, then you can eat soup or salad. After some time, move on to the main course. Overeating can cause digestive problems and stomach pain. Starting your iftar with a warm soup is the best meal after the fast, as it replenishes the body's nutrients and prepares the body for heavier meals.
5. Make sure your meal contains all the necessary nutrients
Iftar should include foods such as protein, vegetables, grains, fruits, and healthy fats.
6. Choose healthy foods
Your diet should include grains, cereals, poultry, lean meat, fish, olive oil, and fruits. Avoid fried, salty, and fatty foods. Meat, legumes, eggs, and dairy products are rich in protein. You should eat at least one of these foods every day.
7. Avoid sweets
Sweets after iftar cause gas to accumulate in the stomach and disrupt digestion. In addition, they increase the amount of glucose in the blood, which further increases the need for sweets. Therefore, it is recommended to eat sweets 2-3 hours after iftar. Sweets should be replaced with healthier products: dates, dried fruits, candied fruits.
8. Avoid drinking coffee
Try to reduce coffee consumption to avoid headaches and insomnia during Ramadan.
9. Eat three meals a day
It is also important to eat three meals a day during Ramadan, including iftar, suhoor, and a light snack in between. Divide your main meal into three parts. One third should be complex carbohydrates, one third should be lean meat or fish, and the rest should be vegetables. This will be a healthy balanced diet.
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