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How to have a balanced diet during Ramadan?

During Ramadan the people who fast are not allowed to eat or drink anything (including water) from dawn to after sunset. While going through intensive fasting sessions for 30 days, it is important to take care of your meals during Suhoor and Iftar. The meals should ideally include more of fruits, vegetables, meat, fish, milk, cereals, potatoes, breads and food that contain fat and sugar.

You should consider food items like wheat, oats, semolina, lentils, beans, barley, and basmati rice as they have a high amount of carbohydrate. This complex carbohydrate diet provides energy for long hours of fasting.

Fibre – rich food helps in proper digestion and it is found in whole wheat, seeds, grains, potatoes (with skin). Complex carbohydrate and Fibre rich diet helps to sustain the long hours of fasting. The Suhoor, the meal before dawn needs to be wholesome and filled with food items providing energy for the long working hours. It’s vital to have fluids with vitamins, such as fruit juice or fruit. You should consider having a light diet at Suhoor to avoid acidity, indigestion and uneasiness the whole day.

During Iftar (meal after sunset) it is customary to break the fast with some delicious dates. Along with that, you should think about adding fruit juices, hydrating fruits and plenty of water. It is necessary to avoid overindulgence as this will lead to stomach related problems.

Avoid the following type of food items:

  • Deep-fried foods: such as French fries, different types of pakoras, fried dumplings and famous oily samosas
  • High-fat and too sweet foods : sweets like rasgulla, gulab jamun, shahi tukda and balushahi
  • Heavily processed food
  • Fatty foods like cakes, chocolates, biscuits
  • Caffeine based drinks like, coffee, tea and colas

Consume healthy alternatives like:

  • Baked samosas, fries, chips or boiled dumplings
  • Chapattis prepared without oil
  • Baked or grilled chicken and meat dishes
  • Milk-based sweets like rasmalai or barfi

Opt for Healthy cooking methods

  • Consider shallow frying
  • Choose to grill or bake any dish. The original flavor of the dish will be retained.

Embrace every moment of this holy month; stay healthy and maintain a balanced diet to keep up with your energy levels while paving your way towards spirituality.


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