Healthy Eating Guide during Ramadan.
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Hello Ramadan Mubarak! A healthy and balanced diet during Ramadan will help you maintain your energy and health. It is important to choose the right foods and consume them in a balanced manner both at iftar and sahur. Here are some tips for a healthy diet during Ramadan:
- Pay Attention to Sahur: It is important not to skip the sahur meal because this meal is necessary to provide energy throughout the day. Consuming slowly digested complex carbohydrates (whole grains, whole wheat breads), proteins (eggs, yoghurt, cheese) and fibrous foods (vegetables, fruits) at sahur slows down digestion and increases satiety.
- Balanced Foods in Iftar Meals: It is important to avoid heavy and fatty foods at Iftar. For iftar, choose a menu containing quickly digested carbohydrates (rice, bulgur, pasta), proteins (meat, chicken, fish), healthy fats (olive oil, avocado) and fiber foods (vegetables, salad). Avoid excessively fatty and salty foods.
- Fluid Consumption: It is important to drink plenty of water between iftar and sahur to prevent dehydration. You can choose healthy drinks such as fresh fruit juices, herbal teas or freshly squeezed fruit juices for iftar and sahur. Avoid carbonated and caffeinated drinks.
- Portion Control: Portion control is important during iftar and sahur. Overeating can make digestion difficult and lead to digestive problems. Placing your food on small plates can make portion control easier.
- Balanced Snacks: You can consume balanced snacks when you feel hungry between iftar and sahur. Healthy snacks such as nuts, fruits, yoghurt and kefir will help you maintain your energy.
- Stay Active: Make sure you continue to exercise regularly throughout Ramadan. Light exercises (walking, light yoga) can be done after iftar or before sahur. Exercise supports digestion and increases your energy.
Remember, establishing healthy eating habits during Ramadan should not be limited to this period only; It should be made a permanent lifestyle. "You can have a healthy Ramadan by choosing the right foods for iftar and sahur."
