In the holy month of Ramzan, Muslims observe a fast from dawn until sunset by stopping eating anything during for 7 to 8 hours in a day.
The pre-dawn meal before the fast begins is called Suhoor or Sehri, while the meal in the evening to break the fast after sunset is known as Iftar. Both meals have significant importance in Ramadan, and choosing the right foods helps maintain good energy levels and overall health. One can achieve many health targets in this month just by keep maintaining and selecting the right food at both times.
Here we go for a brief look over the choices from health food list.
- Suhoor/ Sehri (Pre-Dawn Meal):
- Healthy Carbohydrates: Light portion of whole wheat bread, according to your body requirement keeps your energy level sustained throughout the day. Good quantity of carbohydrates helps to increase weight. It’s a good suggestion for skinny persons .
- Rich Protein Foods:
If you have a skinny body and want to keep good weight increase then you must have good quantity of proteins in your diet.
Eggs are a good source of proteins , you can take eggs in Suhoor in any form either boiled form or fired form or either by mixing it with any of your favorite vegetable to keep it tasteful.
Grilled chicken or beef can also be a good choice with a appropriate portion. It will keep your taste buds filled.
Keep in mind do take light walk after the Suhoor meal at least 30 minutes to before going to do rest or sleep.
- Dry Fruits :
If you have plan to reduce weight then taking dry fruits in sehri will greatly help you to keep maintain your energy levels without increasing your weight.
Salted Cashews , almonds , Pistachios ,walnut ,roasted chickpeas, raisins are few healthy choices. Appropriate quantity of mixed dry fruits half cup with a glass of milk is extremely healthy meal.
You can also take this on alternate days to keep some change in meal. This will not only keep you healthy as well energetic throughout the day.
- Fresh Seasonal Fruits :
Fresh seasonal fruits are another good choice in Suhoor . But it is recommended not to drink water just after taking fruits. In summer season watermelon, mango, strawberries, banana, apple are highly recommended. All these fruits have rich fiber in it which will keep your stomach stress free throughout the day keeping you feel light and energetic.
- Iftar (Breaking the Fast during evening time):
- Traditional Seasonal Dates:
- Dates are always been an important part of Iftar meal and is practice of the Prophet Muhammad to break the fast with dates.
- Dates provide a quick source of natural sugar and energy to your body, although quantity of dates should not be much higher.
- 2 to 4 dates are sufficient to eat at the time of Iftar to replenish energy levels.
- Juices & Water: Start by rehydrating yourself with fresh seasonal fruit juices and plan water according to your desires to replenish fluids lost during the fast.
In fresh juices you can take orange juice, pomegranate juice, mango , guava , grapes , lemon and mint are ideally delicious juices to take at iftar time.
Recommendations are to take sip by sip by giving some gap after breaking the fast. Never drink too much quantity as it will full your stomach and make you feel uncomfortable.
- Fresh fruit Salads :
- Taking a variety of fruits and fresh fruit salads into your meal provide you essential vitamins, minerals, and fiber. These will help in your digestion . Quantity of fruit salads must be appropriate as eating more will increase your sugar levels.
- Light meal: After having iftar you can take light meal after a gap of approximate 1 to 2 hours, Small portion of meat, vegetable, rice , or any seasonal vegetables or pulses / lentils can also be taken with a small portion.
Recommendations are to keep stick with one dish only rather than eating multiple dishes at same time. BY doing this you can enjoy full delicious and charm of one dish, multiples dishes lost the charm and also it will be difficult for you to make different dishes variety every day.
- Water:
Drink alteast 5 to 6 glass of water throughout the evening and night to stay hydrated , this will help to keep your body water level maintained.
- Light walk before bed time :
- A light walk of about 30 to 35 minutes is highly recommended after meal in open air to keep enhance your digestion. You can do this by alone or with your partner , family member or friend .It will relax your body and made your mood fresh by giving you energy boost for next day startup as well to meet the new day challenges with active body and soul.
Written By : Dr.Anum Zulfiqar , A passionate food chef , active food blogger and diet counsellor
