The blessed MOON of Ramadan is a time of spiritual growth and cleansing, and it can also be a great time to improve your diet towards a healthier one. There are some healthy tips during Ramadan, you know!
So, how can we have this healthy Ramadan?
Allah SWT says:
“Eat and drink, but don’t overdo it. Verily, He does not like those who do excess ”(QS Al-A’raf [7]: 31).
So it is important to make Ramadan full of nutrition both spiritually and physically. Check out the following 10 tips from Sadaf Shaikh, PMDip, RD to have a healthy Ramadan:
1 Healthy Tips During Ramadan: Create meal plans and grocery lists
If you plan to eat healthy, chances are you will! Create a meal plan, and make a grocery list to prepare healthy suhoor, iftar and snacks. And take that trip before Ramadan or try to go during your non-fasting hours (avoid grocery shopping on an empty stomach!).
READ ALSO: 6 Tips to Feel the Beauty of Ramadhan
2 Healthy Tips During Ramadan: Prep meals earlier to save time and have a healthier Ramadan
Prepare meals or snacks ahead of time, freeze and reheat when you need them. That way you don’t need to rush at dawn or iftar. Some examples include protein pancakes, flatbreads, grilled samosas, veggie burgers, shami kebabs, etc. And cooking time means more time for worship. For recipes for sahur and breaking the fast that you can prepare beforehand, see the E-Book 50 Ramadan Recipes.
3 Healthy Tips During Ramadan: Consume every major (macro) nutrient at every meal
Eating a variety of foods with protein, carbohydrates, and healthy fats [1] ensures that you are nourishing your body with essential nutrients and doing your best to retain them during your fast, and replenish it afterwards.
Losing macronutrients can have negative consequences such as feeling hungry, losing muscle tone, or low blood sugar (causing headaches, dizziness, fatigue, etc.) [2].
4 Healthy Tips During Ramadan: Happy sahur! It is a blessing and a sunnah
The Prophet (saw) said ” Eat suhoor, because at suhoor there are blessings.” (Bukhaari, Muslim)
Try to eat as close to dawn as possible to help you feel energized longer.
This can lower the chance of low blood sugar and the side effects that come with it (eg fatigue, headaches, irritability, etc.) [2].
Include foods that have protein, healthy fats, fiber and more complex carbohydrates which will raise your blood sugar slowly, so you last longer and allow you to have a healthier Ramadan.
5 Healthy Tips During Ramadan: Hydrate! Hydrate! Hydration! For a Healthier Ramadan!
Our bodies are mostly made up of water – using it for digestion, removing waste, transporting nutrients, regulating blood pressure, and more [4].
Water is your best drink choice – It is a sunnah to break your fast with water and Prophet Muhammad SAW encouraged it during suhoor too, “Eat suhoor even if it is a sip of water.” (Ibn Hibban).
https://www.youtube.com/watch?v=H9bw6zsWMPo
Healthy adults generally need 9-12 cups (2.25-3L) of fluids a day (depending on gender, activity level, and even weather) [3]. Everyone is different, but the most important thing is not to become dehydrated.
Note: Liquids are not just water, but can be foods and drinks that contain water such as milk, tea, soup, etc.
6 Healthy Tips During Ramadan: Reduce caffeine before Ramadan
There’s no need to eliminate it, but try to limit it to less than 400mg of caffeine/day [5]. This is the amount considered safe without harmful effects (according to Health Canada, US FDA, and the European Food Safety Authority). For more information on this and the potential for dehydration, check Caffeine & Fasting in Ramadan- Dehydration and Headaches.
7 Healthy Tips During Ramadan: Avoid overeating, break your fast together
Portion your iftar at the dinner table ahead of time to make the best choice when you are very hungry and prone to overeating. Have a glass of water handy (not sugary drinks like falooda or soda).
Consider having mini zucchini pizzas, lentil soup, fruit kebabs, or grilled vegetables & dips! Go out for maghrib prayer and come back for a simple & healthy meal (this gives the brain time to register the food in your stomach too).
8 Healthy Tips During Ramadan: Stay active, but avoid aggressive exercise. Keep balance
It’s tempting to take long, sedentary naps while fasting. Instead, try to stay active with light movement during the day, and light to moderate exercise during non-fasting hours.
It’s important to maintain activity, and not lose any muscle or gains you’ve worked so hard for all year. Focus on maintenance over profit, and make sure you’re sufficiently hydrated and nourished to have a healthier Ramadan.
READ ALSO: Welcome the Month of Ramadan? Here are 4 preparations
9 Healthy Tips During Ramadan: Snacking is important!
Only eat 2 times (breaking fast and sahur), maybe not enough. Try a snack before and after tarawih (night prayer) to support your daily nutritional needs. Include protein, carbohydrates, and even healthy fats (e.g. plain Greek yogurt topped with hemp hearts, and sliced mango).
10 Healthy Tips During Ramadan: Avoid fried and sweet foods to make Ramadan healthier
We all love a treat after a long fast. You need food to recharge yourself, but it’s important to consider whether the food you’re filling up has enough of the nutrients that go with it. Nourish yourself with foods that contain healthy fats, fiber, balanced macronutrients, vitamins & minerals. Ex. sweet potato, lentil & zucchini buns vs samosas and fried brownies.
Ramadan is a time when many Muslims learn discipline, self-control, mindfulness and reflection. Our body is amana (entrusted to us), so take care of it by nourishing it with beneficial foods. []
SOURCE: MVSLIM
