During Ramadan, it is essential that you should take care of your health while fasting. The very first thing you have to do is to ensure a healthy eating routine. Healthy eating means consuming a diversity of foods that provide nutrients (protein, fat, vitamins, carbohydrates, and minerals) needed to maintain your health while keeping yourself feeling good and full of energy.
Here are some suggestions to help you to stay healthy during Ramadan:
- Similar to breakfast, sehri is the first meal of the day during Ramadan. Sehri will help you keep your body hydrated until Iftar. Keep in mind that sehri should contain carbs, fiber, and protein.
- It’s a good idea to stay away from processed foods such as sugar and white flour because they may be higher in calories because of the high amount of added sugar and fat. They also contain comparatively little in the way of nutrients.
- Fresh fruit and vegetables will help you to keep your immune system strong and are a great substitute for the junk-food-like snacks we eat on regular basis. They are an excellent source of vital vitamins and minerals and are high in fiber. During Ramadan you should choose fruits and vegetables that contain water like melons, cucumber, pumpkins, or squash.
- It may be the biggest meal of the day, but eating too much for Iftar is not going to be good for your health. Though you may be hungry, it’s also advisable not to rush at the time of eating. You could start with a few dates and water. Everyone knows that dates are a good source of energy and also benefit the digestive system.
- During Ramadan, it is essential to drink plenty of liquids, mainly water due to the long periods you will go without food. Other recommended sources of fluids are juices and soups. You may have to drink around 7-8 cups of water per day during Ramadan.
- Those who consume caffeinated drinks like tea, coffee, and soda during the day may experience headaches and fatigue during fasting.
- Try to avoid fried foods as they are high in fat and calories and often salted.
Remember that if you have any doubts you should always consult a specialist before Ramadan, especially if you are older, pregnant, or suffer from diseases like diabetes.
By Hakeem Hashmi Amroha-Hashmi Dawakhana