We have compiled some healthy tips for you to follow during Ramazan…
health
The holy month of Ramazan is here and people are fasting with great enthusiasm. Physically, fasting gives the digestive system a much needed rest. Energy normally used for digestion is now directed to body detoxification, tissue repair and system healing.
However, it has been observed that during Ramazan when the sun goes down, families and friends typically gather round a table – loaded with delectable food items. While iftars are an enjoyable experience, over indulgence may result in weight gain and bloated tummies. So, it is advised to avoid unhealthy food during Ramazan and replenish your energy levels by eating a healthy, balanced sehri and iftar. We have compiled some healthy tips for you to follow during Ramazan…
Avoid foods high in fat, salt and sugar: Whenever possible, stay away from heavy meals for iftar that have too much unhealthy fats, salt and added sugar. When cooking, make your favourite Ramazan recipes healthier by stewing, baking, roasting, steaming or grilling and avoid frying. Add herbs and spices instead of salt to flavour your meals. And replace sweets and sweetened drinks with naturally occurring sugar in fruits, dried fruits and fruit salads.
Say no to fried items: Our splendid iftar menus are incomplete without fried items like pakoras and samosas. No matter how tasty they are, you have to resist the temptation and try to opt for healthy options. You can make chicken sandwiches at home instead of eating unhealthy pakoras. (You have to convince yourself that pakoras are bad for you).
Break your fast with dates: Dates are a nutritious burst of natural sugar and fuel your body with much needed energy. So, it’s good to break your fast with dates. Dates are high in antioxidants and will help you stay energised. They are also a lower glycemic food so they won’t negatively affect your blood sugar. Dates are famous for their rich concentration of antioxidants which can be beneficial for your cardiac and pulmonary health, making them one of the most ideal heart-healthy foods. Whenever you’re craving something sweet, instead of going for candy or sugar, opt for dates instead. They’re just as sweet and way better for you.
Avoid cold drinks, switch to lemon water: Well, soft drinks can instantly quench your thirst but with added sugar and calories these colas are the biggest cause of your increasing waist line. A flavourful alternative is lemon water, which has zero calories and provides several key health benefits. Lemon water is a simple and surprisingly healthy internal cleanser. Packed with antioxidants and other health benefits, a glass of water with the juice of half a lemon revitalises the body and mind, especially at iftar time.
Go for watermelon: It’s summer time as well as Ramazan. The refreshing, sweet taste of watermelon is something everyone can enjoy in summers. A low-calorie summer snack, it provides hydration and also essential nutrients, including vitamins, minerals, and antioxidants. During Ramazan it becomes a challenge to drink plenty of water in short periods. Not consuming enough fluids can leave you dehydrated. So the best way to top up your water shortage in the holy month is to incorporate watermelons in your diet during sehri and iftar. This healthy fruit consists of 92 per cent water and has the capability to curb you from dehydration.
Banana – a powerhouse of nutrients: Banana is heavyweight when it comes to nutrition. It is loaded with essential vitamins and minerals such as potassium, calcium, manganese, magnesium, iron, folate, niacin, riboflavin, and B6. These all contribute to the proper functioning of the body and keeping you healthy. If you don’t like to eat bananas alone at iftar time, then add some apples and guavas (which are easily available these days) and make fruit chaat that you can relish after a day-long fasting.
Give me some strawberries: The best part about summer is that you get a variety of fruits. There’s no denying that strawberries pack a healthy punch. The heart-shaped silhouette of the strawberry is the first clue that this fruit is good for you. These potent little packages protect your heart, increase HDL (good) cholesterol and lower your blood pressure. Strawberries are a sodium-free, fat-free, cholesterol-free, low-calorie food. Strawberries are also rich in fibre, Vitamin C and manganese – making them an ideal choice to consume at iftar time.
Energy in a cup of yogurt: Yogurt is a calcium powerhouse and an excellent source of vitamins and minerals. Yogurt makes a filling, portable meal, with ample protein to help you power through your day. So, you cannot possibly imagine your sehri without yogurt. A bowl of yogurt is said to have 300 grams of calcium. So if you are worried about your debilitating bone health, it’s always good to add yogurt to your diet.
Keep moving: Though fasting can be physically exhausting, try not to be completely sedentary. If you typically work out during the morning, see how your body feels if you switch exercise to the evening after breaking your fast. Strenuous exercise is not a good idea during the day because you can quickly become dehydrated. Think small - short easy walks (to classes or doing errands) or a few stretches can go a long way in keeping your energy up during the day.
Take it easy: Don’t be in a hurry to finish your food. After being deprived of eating for an entire day, overloading on food may lead to indigestion and other gastric problems. Have a light iftar that includes reasonable food portions. Controlling the size of your portion is the key to staying healthy and preventing weight gain. As a rule of thumb, don’t exceed amounts you would have for a typical lunch or dinner meal.
