Staying Healthy During Ramzan


The holy month of Ramzan is filled with blessings, mercy and self-training with the hope that the good deeds will not be bound to the single month, rather than the entire year.

Moreover, the month teaches us to manage our diet regime. Fasting is a part of a healthy lifestyle set by Islam to live a balance and healthy life. Fasting is very beneficial for health from various aspects, including the addition of High Density Lipids (HDL) which is good cholesterol, overcomes the addictions, and promotes fat breakdown and weight loss. In Ramazan, it is quite easy to eat and keep your weighing scale happy and to stay healthy you can prepare food from fresh and nutritious ingredients.

In this article you’ll find list of healthy foods which will keep you active and nurtured throughout the Ramazan.

Foods to consume in Sehri:

  • Whole grain cereal, especially oats.
  • Fresh fruit juices of your choice without adding sugar.
  • Low fat / skimmed milk
  • Low fat/ skimmed yogurt
  • Whole grain bread
  • Boiled or baked or grilled lean meat like fish and chicken (do not add oil/ghee in it).
  • Eating dates during sehri will keep you energetic the whole day
  • Omelet will give you all essential nutrients which are needed for the body.
  • Fruits and small portions of dry fruits

Suggestions for healthy Iftar:

  • Break your fast by eating dates, as they are the immediate source of glucose if you are suffering from dizziness and headache due to low blood sugar level.
  • Drink sufficient water/healthy juices or take yogurt before start eating. This will retain essential fluids in your body.
  • Fruits especially watermelon should be consumed because it contains 92% of water which will keep you hydrated
  • Mix vegetable salad with olive oil drizzles as they are loaded with vitamins and fiber.
  • Eat an adequate quantity of main course to maintain good health. It should contain a source of carbs like rice, pasta, potatoes. Have some protein in your Iftar like beef, chicken or fish but they should be shallow fried or grilled.

Things to avoid in Ramzan:

  • Fried and fatty meals
  • Fried potato chips
  • Large amounts of shrimps, prawns and shellfish
  • Bakery items like pastries which contains large amount of fats
  • Heavily processed foods
  • Oily foods (oily curries, parathas)
  • Sugary drinks and foods

Few instructions to prevent dehydration and thirst during fasting:

  • To prevent dehydration, make sure you drink a sufficient amount of fluids and water between the Sahoor and Iftar.
  • Cut off pickles, canned foods and salty crackers from your diet.
  • Try to avoid caffeine based drinks like tea or coffee in sehri as it increases the fluids loss from body through urination.
  • Over eating must be stopped during sehri.

By following this kind of diet regimeyou will not only improve your health but also overcome the intake of tempting foods which are unhealthy and increase weight. In this month of blessings, spend more time inthe worship of Allah rather than just planning your iftar menu. Try to be more considerate about the less fortunate.

Eat healthy, pray more and share with the needy. Have a blessed Ramadan.

Sana Zehra is a Microbiologist and have keen interest in writing, a patriot and willing to be an aspiring writer.

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