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Perfectly Healthy Eating Options For You This Ramadan


The beginning of Ramadan has really made me think of healthier alternatives. Have you guys thought of such plans? It’s pretty hard not to eat parathas during the suhoor or fried stuff for the iftar. One of the questions that people want to know is what exactly should they eat during Ramadan?

The answer is actually rather simple. There is no special diet that is necessary during Ramadan. What is important is to maintain a normal and healthy diet, and to eat in moderation. Avoid over-eating at the end of the fast at all costs. Over-eating is not the right way to compensate for the lack of calories during fasting!


  •   Cover all the major groups: fruit, vegetables, carbohydrates, meat, fish and dairy.
  •  It is also good to up your fibre intake during Ramadan, as this is digested slowly.
  •  Drink lots of water. You should not ignore your water consumption. It seems obvious but drink lots of water between Iftar and sleep, to avoid dehydration.
  •   Bake or grill foods instead of frying them, and if frying, reduce the amount of oil used. Try and measure the oil in spoonfuls instead of just pouring it from the bottle.




  •   Heavily processed, fast-burning foods that contain refined carbohydrates (sugar and white flour), as well as fatty food like cakes, biscuits, chocolates and sweets.
  •   Caffeine-based drinks such as tea, coffee and cola-based drinks, as caffeine is a diuretic that stimulates faster water loss, leading to dehydration.
  •   Fried and fatty foods such as french fries, sweets, fried samosa, pakoras, parathas, greasy curries and biriyani. High-fat foods are high in calories and are nutrient deficient which will lead to an imbalanced diet, thereby increasing sluggishness and fatigue during Ramadan.


  •   Salt and salted food, such as pickles, papadums, sauces, nuts, chips and olives. Dehydration is a risk due to limited fluid intake during the day, and high salt foods can further increase this risk by drawing fluids out of your body
  •  Overeating, especially at saher, can cause further metabolic imbalance, like highs and lows in your blood sugar and dehydration.
  •   Sleeping immediately after iftar and saher meals, since your body will require time to digest the food. Wait for 2–3 hrs before sleeping.


Lastly, remember that Ramadan is meant to be a time for Muslims to empathize with the poor and needy, so over-indulgence and elaborate feasts go against the principles of the month. And since Ramadan is a great time to start new good habits and stop the bad ones, why not continue with this good eating habit – even after Ramadan? Diets need a long-term commitment to show the benefits; you eat every day, so use this time to kick-start a new healthy way of eating and living.

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