Ramadan food tips: What to eat and what to avoid

ingesting conduct to comply with in the course of Ramadan
Ramadan is just a few days away and at the same time as the holy month is filled with goodness, Ramadan falls at the peak of summer season this year. it is important we preserve our electricity levels and avoid the bad food temptations that include the month.

"In Ramadan our diets are radically altered, as we devour handiest during Suhoor (pre-sunrise) and Iftar (at sunset). As such each these meals shape an important a part of fasting. while it is an awesome idea to eat low Glycaemic Index (GI) items, each Suhoor and Iftar need to be nicely-balanced and comprise items from every meals organization, which includes vegetables, cereals, meat, dairy merchandise and fruits," Rahma Ali, medical Dietician at Burjeel hospital Abu Dhabi, changed into quoted as saying in a press launch.

"Suhoor needs to be healthy to provide sufficient energy to ultimate during the lengthy hours of fasting. it's far important that the food you consume continues you hydrated, so pay careful attention to the selection of meals-gadgets at some point of Suhoor," brought Ali.

Foods to eat during Suhoor	Foods not to eat during Suhoor
Protein rich food: Eggs are high in proteins and most nutritious. They not only help you to stay fuller, but can be made in several ways to suit your taste buds.	Simple or refined carbohydrates: these are food that last only 3 to 4 hours and they are low in essential nutrients Such as: sugars, white flour, pastries, donuts, croissants
Fibre rich food: Oat meal is rich in fibre and a perfect meal your body needs during Suhoor. Soluble fibre turns to gel in the stomach and slows digestion, which helps lower cholesterol and blood glucose, perfect to keep you energised throughout your fast.	Salty food: imbalance of sodium levels in your body makes you very thirsty while fasting so try to avoid salted nuts, pickles, chips and food that contain soya sauce
Calcium and vitamin rich food: Dairy products are a great source of nutrition. Opt for a yoghurt smoothie or choose a vanilla and honey milk shake to stay full and hydrated throughout the day.	Caffeinated drinks: Coffee has caffeine which leads to insomnia and restlessness. In addition, it doesn't hydrate and keeps you longing for water the whole day.

"While Suhoor is important, eating habits during Iftar cannot be ignored. Hence, it is important during Ramadan to break the fast with a balanced diet ensuring that the essential nutritional needs of your body are met. These include sodium and potassium which are lost due to sweating, especially during summer," said Ali.

Foods to eat during Iftar	Foods not to eat during Iftar
Potassium rich fruits: Dates are nutrient powerhouses and excellent food-item to break your fast. It not only helps you hydrate quickly, but gives you instant energy to make you feel rejuvenated after the long-hours of fasting.	Carbonated drinks: Avoid drinking processed beverages and carbonated drinks. Stick to regular water and or coconut water to soothe your thirst.
Sufficient fluids: Drink as much water or fruit juices as possible between Iftar and bedtime to avoid dehydration	High-sugar foods: High-sugar food items as sweets, chocolates should be avoided. They are instant source of weight gain and can lead to complexities if consumed every day.
Raw nuts: Almonds contain good fats which are essential, particularly when your body has been craving for fats after the long-hours of fasting. It is a perfect Iftar item which helps you feel full and in control, without the need to binge.	Fried-foods: Greasy and fried food like fried dumplings and samosas should be avoided. Also avoid oily curries and greasy pastries to reap healthy benefits for your body during Ramadan.
Hydrating vegetables: Cucumbers, lettuce, and other vegetables are high in fibre and laden with the goodness of hydrating properties. It not only helps your body feel cool, but is also a great choice to keep you skin healthy and avoid constipation during Ramadan.

"Fasting during Ramadan can improve one's health, but only if done in proper manner, if not, it can cause more harm than good. It is important to have self-control when you see a good spread of appetizing meal. The key is to remember that Ramadan is a month to reap rewards and benefits, and increase your spiritual connection," concluded Ali.