During Ramadan, there is an increase in food indulgence and decrease in physical activity leading to weight gain. ThisRamadan try to follow these guidelines to stay healthy.
1. Stay Hydrated
Increase your water intake between iftar and suhoor. Add water rich fruits to your meals like water melon, cucumber etc. Having other liquids like soups or sugar free juices can also help you rehydrate.
2. Choose your Iftar meal wisely
Eat dates to break your fast as they are an excellent source of fiber. Make sure to incorporate all food groups in your meal i.e. proteins, carbohydrates, vegetables, andfats.
Examples of iftar meals:
- Home-made vegetable soup (not from soup-powder);
- Green salad, or other vegetable salad of choice;
- Stuffed vegetables (squash/eggplant/grape leaves);
- Baked chicken breast;
- Brown bread sandwich;
- Baked vegetable pakora;
- Cottage cheese (paneer)– panner scramble, paneer and corn, raw cubes baked or grilled;
- Watermelon juice (the most hydrating fruit with mint leaves);
- Banana and date smoothie.
3. Never Skip Suhoor
Suhoor is the light meal before the beginning of the fast every day; this shouldinclude vegetables, a serving of carbohydrates such as bread/bread roll made from wholewheat, protein-rich food such as dairy products (cheese that is not salty/labane/milk) and/or egg.
Examples of Suhoormeals:
- Vegetable omelette or hard-boiled egg;
- Sliced vegetables;
- Peanut butter with brown bread;
- Oats (in any form);
- Nuts (almonds,cashewnuts, etc.);
- Fenugreek(methi) paratha;
- Cheese or yogurt;
- Herbal tea;
- Banana smoothie.
4. Pace yourself while eating
Eat slowly, and in amounts appropriate to the needs of each individual. Big meals cause heartburn and discomfort.
5. Get Moving
Try to move as much as possible and to be active in the evenings, for example, by going for a regular daily walk.
By following simple guidelines, you may be able to lose weight and decrease your blood pressure and cholesterol.
It is equally important to keep following healthy lifestyle and dietary guidelines after Ramadan specially around Eid as it brings festive cuisines and freedom to eat, which results in over eating.
A Few Tips to Stay Healthy This EID
- Make sure you eat small and frequent meals.
- Try to pick baked or steamed foods.
- Don’t overindulge on meat even though you are tempted.
- Have ample amounts of fruits and veggies
- Stay off carbonated beverages and sip green tea.
- Go for a walk morning or evening.
- Make it a celebration with a homemade healthy meal
Let’s make small and sustainable changes into our diet and activity to make it a lifestyle.
