Healthy dieting during Ramadhan and other fasting periods
Ramadan is just a few days away and while the holy month is filled with goodness,It is important we maintain our energy levels and avoid the unhealthy food temptations that come with the month.
"In Ramadan our diets are radically altered, as we eat only during Suhoor (pre-dawn) and Iftar (at sunset). As such both these meals form an essential part of fasting. While it's a good idea to consume low Glycaemic Index (GI) items, both Suhoor and Iftar should be well-balanced and contain items from each food group, such as vegetables, cereals, meat, Probiotics yoghurt and fruits,
While Suhoor is important, eating habits during Iftar cannot be ignored. Hence, it is important during Ramadan to break the fast with a balanced diet ensuring that the essential nutritional needs of your body are met. These include sodium and potassium which are lost due to sweating, especially during summer,
Fasting during Ramadan can improve one's health, but only if done in proper manner, if not, it can cause more harm than good. It is important to have self-control when you see a good spread of appetizing meal. The key is to remember that Ramadan is a month to reap rewards and benefits, and increase your spiritual connection,
*So will be looking at the healthy foods to eat / avoid during this glorious month*
+256787590006
Complex carbohydrates are foods that are rich in energy but release this energy slowly throughout the day. Examples include wholewheat, oats, beans, and rice.
Foods that are rich in fibre and are also digested slowly include fruits (raw and unpeeled) and vegetables.
.take Atlist a minimum of 5glasses of water.
.Yogurt / millet porridge(busheera) is a super surplus especially at daaku.
Also don't forget the all-important fluids as they maintain water and salt levels in the body. Water and fluids with vitamins – like fresh fruit juices(apple/watermelon juice) – should replace caffeinated drinks.
Caffeine – cold drinks, tea, and coffee – is a diuretic and promotes faster water loss through urination, which can lead to dehydration.
Post-dusk meal
It is customary for Muslims to break their fast – Iftar (the post-dusk meal) – with dates and water. This helps restore sugar and salt levels in the body. It also rehydrates the body.
The benefits of dates are:
Easy to digest
Decrease the feeling of hunger, preventing one from overeating
Prepare the stomach to receive food after many hours of fasting
Rich in sugar and energy, restoring nutrients in the body
Prevent constipation as a result of altered meal times
Foods to avoid
Deep fried foods – fried samosas,fish, fried chicken, fried spring rolls and fried potato chips
High sugar and high fat foods
High-fat cooked foods – oily curries and greasy pastries
Healthy alternatives
oven baked potatoes / irish
Local chicken, fish as a healthier alternative – while retaining the flavour and taste of the food
Balanced food and fluid intake is important between the fasting periods. In order to prevent muscle breakdown, meals must contain adequate levels of energy-rich foods, including carbohydrates and a portion of fat. Hence a balanced diet with ample quantities of nutrients, salts and water is vital.
“This can help to improve your overall health, and to maintain that behaviour – making it a lifestyle that can be continued even after the fast has passed.”
+256787590006
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Ramadan is just a few days away and while the holy month is filled with goodness,It is important we maintain our energy levels and avoid the unhealthy food temptations that come with the month.
"In Ramadan our diets are radically altered, as we eat only during Suhoor (pre-dawn) and Iftar (at sunset). As such both these meals form an essential part of fasting. While it's a good idea to consume low Glycaemic Index (GI) items, both Suhoor and Iftar should be well-balanced and contain items from each food group, such as vegetables, cereals, meat, Probiotics yoghurt and fruits,
While Suhoor is important, eating habits during Iftar cannot be ignored. Hence, it is important during Ramadan to break the fast with a balanced diet ensuring that the essential nutritional needs of your body are met. These include sodium and potassium which are lost due to sweating, especially during summer,
Fasting during Ramadan can improve one's health, but only if done in proper manner, if not, it can cause more harm than good. It is important to have self-control when you see a good spread of appetizing meal. The key is to remember that Ramadan is a month to reap rewards and benefits, and increase your spiritual connection,
*So will be looking at the healthy foods to eat / avoid during this glorious month*
+256787590006
Complex carbohydrates are foods that are rich in energy but release this energy slowly throughout the day. Examples include wholewheat, oats, beans, and rice.
Foods that are rich in fibre and are also digested slowly include fruits (raw and unpeeled) and vegetables.
.take Atlist a minimum of 5glasses of water.
.Yogurt / millet porridge(busheera) is a super surplus especially at daaku.
Also don't forget the all-important fluids as they maintain water and salt levels in the body. Water and fluids with vitamins – like fresh fruit juices(apple/watermelon juice) – should replace caffeinated drinks.
Caffeine – cold drinks, tea, and coffee – is a diuretic and promotes faster water loss through urination, which can lead to dehydration.
Post-dusk meal
It is customary for Muslims to break their fast – Iftar (the post-dusk meal) – with dates and water. This helps restore sugar and salt levels in the body. It also rehydrates the body.
The benefits of dates are:
Easy to digest
Decrease the feeling of hunger, preventing one from overeating
Prepare the stomach to receive food after many hours of fasting
Rich in sugar and energy, restoring nutrients in the body
Prevent constipation as a result of altered meal times
Foods to avoid
Deep fried foods – fried samosas,fish, fried chicken, fried spring rolls and fried potato chips
High sugar and high fat foods
High-fat cooked foods – oily curries and greasy pastries
Healthy alternatives
oven baked potatoes / irish
Local chicken, fish as a healthier alternative – while retaining the flavour and taste of the food
Balanced food and fluid intake is important between the fasting periods. In order to prevent muscle breakdown, meals must contain adequate levels of energy-rich foods, including carbohydrates and a portion of fat. Hence a balanced diet with ample quantities of nutrients, salts and water is vital.
“This can help to improve your overall health, and to maintain that behaviour – making it a lifestyle that can be continued even after the fast has passed.”
+256787590006
Comment, share link, subscribe
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