Simple tips towards a healthy Ramadan
Eats & Treats in Bahrain to your heart's content with Tania Rebello
Ramadan is that time of the year when Muslims spend time reflecting, praying and gathering with family and friends.
There is an increasing sense of community among people during this time. Food has always been a great way towards bonding and it is often said that food brings people together.
With long hours of fasting during a warm summer, here are some simple tips to have a healthy Ramadan.
Dates for Iftar
It is a nobrainer that dates have been aptly used to break a long day’s fast.
Dates help the body’s blood glucose levels to quickly return to normal. Dates also help to prevent overeating. Rich in fibre, potassium, folic acid and several vitamins, a date or two can really work wonders to quickly regain your energy during Ramadan
Hydration is key
Drinking water helps to achieve hydration by replenishing several nutrients and hence, it is crucial while breaking the fast. Headaches can often be avoided if you hydrate your body appropriately.
Having foods that mainly contain water is another great way to get the same benefits in an interesting manner. Some of these foods are cucumbers, lettuce, watermelon, oranges and tomatoes.
Refreshing fruit and vegetable salads can be a healthy addition to your meal. Some refreshing options would be a watermelon and feta cheese salad. Also, try creating a salad out of cucumber, watermelon and mint with a spritz of lemon and a pinch of salt and pepper.
Tomatoes, basil and fresh mozzarella with a light drizzle of balsamic vinegar and extra virgin olive oil is certainly a hydrating combination too.
Pack up on proteins
They teach this in school-Proteins are the building blocks of the human body. After fasting, the body needs proteins to repair and maintain cells, which is why it is crucial to include an ideal amount of protein with each meal. The best sources would be eggs, chicken, lean beef, fish
and lentils to name a few. These protein rich foods are versatile meaning they can be prepared in so many ways. Consume eggs as a frittata (egg bake with vegetables and herbs), quiche, omelettes or simply boiled. Chicken, fish and meat can be pan fried, grilled or even added to curries/saloona. Add healthy fats to make your food delicious.
Fats for the fast
There is a notion that fats make you gain weight however, this is not true particularly when it comes to eating the right kind of fats. There are good and bad fats. Good/ healthy fats is a source of essential fatty acid, which the body cannot make by itself.
Healthy fats help the body to reduce cholesterol and supports heart health too. Try replacing deep fried foods with healthier options like grilled salmon, consume nuts, avocados, olive oil and olives to help you to feel better and lighter. Another great trick would be to spread ripe avocado on toast with a pinch of salt instead of butter for a plant-based spread. Almond and peanut butter toast with sliced bananas and a drizzle of honey works well for a sweet tooth.
Feel fuller with fibre
Do you want t o experience satiety? Fibre-rich foods is your answer. Loading up on fiber helps you to feel fuller over a longer period and aids digestion. Beans, whole grains, berries, oats, fruits and vegetables are good options.
Pair them up with proteins and fats for a well-balanced meal.
Eat together at the table
Did you grow up eating with your family at the table? Count yourself fortunate because studies have proven that eating together at the table improves mental wellbeing. Gathering around the table to share a meal promotes bonding, combats depression, there by promoting happiness. It has also proven to improve overall dietary intake.
So, set your gadgets aside, eat mindfully and enjoy conversations with your family over the delicious meal that has been prepared with love.
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