A Healthy Start to Ramadan - Eats and Treats by Tania Rebello

TDT | Manama                                                      

The Daily Tribune – www.newsofbahrain.com

Ramadan is a time of reflection and fasting. While abstaining from food and drink during daylight hours is a spiritual practice, ensuring that the meals consumed during non-fasting hours are nutritious and balanced is crucial.

Healthy eating during Ramadan sustains energy levels, supports overall well-being, and ensures optimal monthly performance. Healthy eating is vital to a healthy Ramadan.

As suhoor serves as the foundation for sustaining healthy energy levels through the day of fasting, Consuming foods that provide long-lasting energy, hydration, and vital nutrients is essential.

Whole grains such as harees, oats, and barley are excellent choices due to their complex carbohydrates, which release energy gradually, preventing a sugar spike.

Including protein-rich foods like eggs and poultry can help maintain muscle mass and regulate blood sugar levels. Furthermore, incorporating fruits and vegetables into the suhoor meal adds essential vitamins, minerals, and fibre.

Hydrating fruits such as watermelon, cantaloupes, oranges, and other juicy fruits can help prevent dehydration.

Healthy fats such as avocados, nuts, and seeds can promote good health.

Iftar is a time of celebration and gratitude, where the fast is broken with a variety of delicious food and beverages.

It is imperative to mindfully break the fast and avoid overindulgence in unhealthy options to prevent regretful repercussions.

Starting with dates and water is ideal to provide a quick energy source and replenish lost fluids. When planning the iftar meal, prioritising nutrient-dense foods is critical.

Including a healthy balance of all food groups ensures satiety and supports ideal nutrition. Whole grain dishes like brown rice, quinoa, whole wheat pasta and similar food items can serve as a healthy source of carbohydrates.

Lean protein sources like grilled meats, fish and legumes can rebuild muscles and promote feelings of fullness.

Moreover, incorporating a variety of colorful fruits and vegetables enhances the nutritional value of the meal and adds flavor and freshness.

Salads, vegetable soups, and grilled vegetables are excellent choices for incorporating vitamins, minerals, and antioxidants into the iftar meal.

Healthy eating during Ramadan is crucial in maintaining energy levels, supporting overall health, and promoting well-being.

By prioritising nutrient-dense foods, balanced meals can be created for both suhoor and iftar, ensuring sustained energy, hydration, and optimal nutrition throughout the fasting month.

Some sweets and desserts during the month are harmless and can make you happy, so having a little sweet fix after your meal is advisable.

Individuals can experience Ramadan’s physical and spiritual benefits through mindful food choices and moderation while nourishing their bodies with wholesome and delicious foods.