Healthy Eating Tips In Ramadhaan • Suhoor - Do not overeat. Focus on taking in foods that are rich in complex carbohydrates and protein, fruits or vegetables, and plenty of water. For example: an egg on whole-grain toast, a few crackers with peanut butter, some orange slices, and two glasses of water • During the hottest part of the day, stay in cool areas (indoors or in shade) and limit your physical activity. Rest if possible (like the recommended sleep at dhuhr time). • Avoid gorging yourself when breaking the fast at sunset. Follow the Sunnah: break your fast with dates and either milk, water, or fruit juice. After the Maghrib prayer, continue with a light starter such as soup and crackers. After a long period of fasting, you need to bring your fluids and blood sugar level up without overdoing it. • During the early evening (after maghrib), have a healthy and balanced dinner. Do not overeat, and be sure to drink a few more glasses of fluids. • During the evening hours, resist the temptation to drink tea, coffee, and soda. When visiting friends or family, ask for glasses of water. • Serve yourself, your family, and guests a "dessert" of fresh fruit and nuts. There are lovely choices available in this season. • Sip on water throughout the evening. Aim for 8 glasses by bedtime. To help you keep track, fill and refill a water bottle with a measured amount of water, and be sure to finish it. • Light exercise, such as walking for 15-20 minutes, is best done in the evening hours. • Avoid fried and spicy foods as they may cause heartburn or indigestion. The most commonly consumed foods by Prophet Muhammed (peace be upon him) were milk, dates, lamb/mutton and oats. Healthy foods mentioned in the Holy Qur’an are fruit and vegetables, such as olives, onions, cucumber, figs, dates, grapes as well as pulses such as lentils. Complex carbohydrates are foods that will help release energy slowly during the long hours of fasting and are found in grains and seeds like barley, wheat, oats, millets, semolina, beans, lentils, wholemeal flour and basmati rice. Look out for foods labeled Low G.I. Fibre-rich foods are also digested slowly and include bran, cereals, whole wheat, grains and seeds, potatoes with skin, vegetables such as green beans and almost all fruit, including apricots, prunes and figs. Foods to avoid are the heavily processed and fast-burning foods that contain refined carbohydrates such as sugar and white flour or fatty food like cakes, biscuits, chocolates and sweets. It may also be worth avoiding the caffeine content in drinks such as tea, coffee and cola (caffeine is a diuretic and stimulates faster water loss through urination).
Posted on: Tue, 09 Jul 2013 17:32:46 +0000
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