Ramadan is a month-long season of fasting followed by millions of Muslims worldwide. Fasting for 30 days may urge you to abandon good eating habits and gorge during Suhoor and Iftar, but this is not in the spirit of Ramadan. In Islam, our bodies are considered a trust from Allah, and we are accountable for their well-being. So, how can we keep healthy throughout Ramadan?
Here are some recommendations to help you eat healthily throughout Ramadan.
You must hydrate
Staying hydrated is critical throughout Ramadan, especially because Muslims are not permitted to drink anything during daytime hours. To keep hydrated, drink at least 2L of water everyday, as well as extra fluids during Suhoor and Iftar (ADG, 2013). This can be very difficult to manage, so bring a bottle of water to Taraweeh and have a glass or two with your Iftar this Ramadan.
Why So Dense? Foods
During Ramadan, it is critical to consume nutrient-dense foods to ensure that your body receives the required vitamins and minerals, especially when we are eating less frequently. This implies that the shawarma store two streets away, which is high in protein, fat, and low in fiber, isn’t necessarily the best Iftar option, since your body need a more balanced meal. Daal or lentil soup with rice and a crisp salad is a more refreshing and nutritionally dense choice.
Don’t Trust Processed Foods!
During Ramadan, avoid processed foods such as packaged snacks and high-calorie items. These meals are often heavy in calories, sugar, and salt, with little nutritious benefit. A bag of chips may be a quick and simple Suhoor before Fajr, but a date or three are much better.
Complex Carbohydrates
Complex carbs, such whole grains and legumes, give steady energy throughout the day. Legumes like beans and chickpeas in your Suhoor provide a steady supply of energy throughout the day (Aune et al., 2017). Add hummus dip to your Iftar spread and enjoy the fiber benefits.
Fat is healthy
Healthy fats, such as those found in nuts, seeds, and avocados, are beneficial to general health and can help you feel full all day. They support brain function and lower the risk of chronic disorders (Kris-Etherton et al., 2017). Sourdough slices with avocado or low-fat organic peanut butter spread are a simple yet quick Suhoor option, so give it a try!
It’s in the dates!
Fibre, found in fruits, vegetables, and whole grains, is beneficial to digestive health and can help you feel full throughout the day. Dates are high in fiber and suggested for Suhoor and Iftar (Sunan al-Tirmidhī 696 & Sunan Abī Dāwūd 1399). Subhan Allah, I had no idea the Sunnah was so nourishing!
Suhoor-Skipping
Skipping suhoor might result in overeating later in the day and a decline in energy levels. It is essential to have a well-balanced suhoor lunch to keep energized throughout the day and avoid impaired physical performance and cognitive function.We cannot afford to lose our energy and concentrate throughout the Quran recital and daytime prayers.
(S)iftar
Overeating at iftar can cause digestive problems and contribute to weight gain. It is critical to filter through all of the delicious foods at the table, eat carefully, and stop eating when you feel full. Don’t bring a full belly to Taraweeh!
Drinks with high sugar content
Sugary beverages, such as soda and fruit juice, should be avoided throughout Ramadan. Why? Simply said, increasing the amount of sugar in your blood during Iftar is not a good way to meet your empty stomach after a day of fasting. Instead, try ayran, a delicious dairy drink!
Moderation is the key
Eating too little or too much is pointless during Ramadan. It is crucial to appreciate the things you consume, but not to overeat. According to Sunan Ibn Majah 3349, the Prophet ﷺ said that a few mouthfuls are adequate for human consumption.
So there are ten suggestions to help you eat well this Ramadan! Staying healthy throughout Ramadan is essential for both physical and spiritual wellness. By following these ten nutritional guidelines, you may stay healthy and energized throughout the month. Remember, Ramadan is a month full of benefits for both the body and the soul!
Iqra Khan