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| Ramadan Healthy foods |
We bring you the Ramadan Health Guide to keep your self fit and healthy throughout the month.
1) Your food must include all the daily food intakes you have which must include unrefined starches, lean proteins, more of vegetables and fruits, low-fat dairy and healthy fats. This will give you macro nutrients (energy, carbohydrates, protein and fat), micro nutrients (vitamins and minerals) and fiber.
2) One must eat plenty of fiber-rich foods and you can break it easily in Ramadan. During sehri you can have whole-wheat toast with tea or coffee and cereal with some fruit. During Iftaar, one can have pasta or brown rice with lentils and vegetables, or a curry with whole-wheat roti. Avoiding fiber rich food can result in bloating or (ironically) constipation.
3) Consume good healthy lower fats or fat free food like monounsaturated (avocado, olives, olive oil, almonds, peanuts, pecan nuts, cashew nuts) and polyunsaturated fats (oily fish, seeds, soft tub margarine and vegetable oils). By adding a handful of nuts and seeds to your early morning or evening meal, you can be assured of some good, heart-healthy fats.
4) Break your meals in the evening. At the time of breaking fast in evening give space to it with snacks and dinner. Eat some snacks while breaking fast and then after a gap eat dinner and get good rest for the early morning meals or iftari.
5) Have as much as fruits as possible during breaking fast. When you start with fruits your digestive system will become active, which was not active for so many hours. Having meal on empty stomach can make them toxic says many dietitians and they advise to have fruits
6) Avoid too much heavy and oil food. They overloads your system unnecessarily.
7) Dates are excellent for of nutrition. Include them in your diet.
8) Have milk with Padam-Pista. It gives you strength
9) Keep your self away from acidity. If you have acidity problem, Consult your doctor.
10) Try your best not to do too much activity or go out in afternoons. It can cause dehydration and exhaustion.
11) Fasting causes bad breath. Brush every time you break fast.
12) Drink plenty of liquids which can include tea, coffee, fruit juice or milkshake. Fluids are often neglected in this month. Have at least 6 to 8 glasses of water everyday.
