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Ramadan: Eat healthy foods and hydrate to stay fit

Emeh Joy
By Emeh Joy

Basic Medical Scientist, Freelance Health Writer, Lifestyle Blogger and Business Enthusiast

Holy Ramadan: A muslim family eating healthy meal during the Iftar

During the Holy Month of Ramadan, it is expected of every healthy Muslim to fast daily from dawn to sunset after which one breaks the fast with the Iftar.

You should remember that it is important that you maintain your health as well during the Ramadan; thus, the need for you to consume healthy diets.

The Ramadan and Fasting

After the Iftar meal, which is at sunset comes the Suhoor which is eaten pre-dawn before the fast starts. These two mealtimes are excellent opportunities to replenish strength that must have been lost during the fast. However, this doesn't mean you overfeed or feed yourself with junks.

According to information from the World Health Organization, no proof fasting directly increases the risk of diseases; however, you should know that when you do not eat, nutrients and energy cannot be replenished.

Since nutritional intake and hydration influences our immune system, that means prolonged fasting without replenishing can leave the immune system more vulnerable.

With the outbreak of the COVID-19 pandemic, you wouldn't want to be leaving chances or leaving rooms for immune system compromise.

A balanced meal containing whole grains, protein, and vegetables for breaking Ramadan fast

Tips for healthy diets during the Muslim Ramadan

Stay fit even while you fast by following the guidelines as outlined here. While the Holy Ramadan is seen as a time to practise self-control, sacrifice, self-discipline and empathy for the less privileged, it also advisable to watch out for your health.

Eat energy-giving foods during Suhoor

Your Suhoor should contain energy-giving food types as you would need to keep your energy up all day till iftar.

Eating foods containing complex carbohydrates like beans, vegetables and lentils will provide you with energy to last you throughout the day. You should also add low-fat dairy products such as low-fat laban and unsaturated fats like salmon, avocado, olive oil and unsalted nuts.

Eat balanced meals

Don't focus on just one meal type when breaking your fast. Ensure that your meals are balanced. Opt for whole grains to provide you with energy and fibre, but do not forget the vitamins and minerals. Go for healthy protein portions and avoid fried or processed meals.

Do not skip fruits

Asides from their vitamin content, fruits, just like vegetables, are good sources of fibre. So with fruits, you have your energy rejuvenated, more vitamins to help your immune system. They also help keep your digestive system in a good state.

Stay hydrated

Whatever you do, do not skimp on drinking enough water. It is okay to consume healthy fruit drinks but do not substitute them for water. It would be best if you replenished lost fluids; thus, take enough glasses of water whenever you can.