’11 Tips to Stay Healthy During Ramadan’

ramadan e-card
Ramadan is upon us once again and, during this period of fasting, prayer, forgiveness and purification, it is important to observe certain practical considerations, such as making sure you do not differ too much from your normal diet in order to stay fit and healthy. With this in mind, we have put together 12 top tips to help you ensure that your energy levels are replenished and you stay healthy during the hours of fasting.

1. Choose fresh vegetables as they contain larger amounts of vitamins and minerals.
2. Use fresh fruits to prepare juices and serve them in moderation … without adding sugar.
3. Stay away from using butter and ghee in cooking and replace with vegetable oils in small amounts.
ramadan e-card
4. Choose fish; grilled or boiled skinless chicken or turkey; lean veal or lamb; and legumes such as beans, lentils, and peas.
5. Avoid fried chicken; fatty meats; liver, kidney and other offal; hotdogs and sausages; and large amounts of prawn, shrimp and shellfish.
6. Break the fast in the evenings at iftar slowly. Start with a glass of water and some dates, which are high in sugar so they’re fast-acting carbohydrates, as well as being packed with magnesium, potassium and fibre.
7. Make sure that your soups and salads are made with vegetables that have a high water content, such as lettuce, cucumber, radish, celery, peppers and red cabbage. Not only will this help you to stay hydrated, it will also restore electrolytes, vitamins and minerals to the body.
8. Choose skimmed or low fat milk, low fat cheese, and skimmed or low fat yoghurt and labneh.
9. Suhoor is typically just after 4.00am – don’t be tempted to stay in bed that ‘extra’ half-an-hour and miss out!
10. At suhoor, eat foods that digest slowly – complex carbohydrates will provide energy for many hours. So choose things such as barley, wheat, oats, cereals, beans, lentils, wholemeal flour, apricots, prunes and figs.
Eat protein, as it’s the building block needed to help to maintain muscle and tissue. This can include chicken or fish at iftar and eggs and oatmeal at suhoor.
ramadan e-card
Eating healthily during Ramadan can make this spiritual journey full of benefits for the body. And if you choose your food and drink well, you will hold the key to a nutritious diet for the rest of your life! Ramadan Kareem..

  • By Bilal Al Halabi, Al Halabi Ref. & Kitchen Equipment www.al-halabi.com


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