(Following Diet plan for Ramadan was part of the Ramadan diet presentation given by my friend ,who is a Qualified Nutritionist)
The intake of balanced diet is vital for maintaining good health ,sustain an active lifestyle and attain full benefits of fasting.
Fasting Etiquette
Some common eating habits to avoid while fasting include:
* Consume excess food at Iftar(Fast break after sunset)
* Eating too much sugar at Suhoor(pre-dawn meal)
* Eating Spicy and Gassy foods at Suhoor
* Imbalance diet
* Insufficient water
* Drinking too much caffeinated drinks
Diet Plan
According to Sunnah[Tradition of Prophet Muhammad(pbuh)], a dietary plan that is beneficial include :
>> Bread/Cereal/rice/grains ~ 6-11 servings
>> Meat/Beans/Nuts ~ 2-3 Servings
>> Vegetable Groups ~ 3-5 servings
>> Fruits ~ 2-4 Servings
>> Sugar Sparingly
>> Mono Saturated Oils(like Olive oil) 4-7 tablespoons
Suhoor(Breakfast)
This meal at predawn should be light. Good examples are :
-> Whole Wheat Bread ,high in fiber and B Vitamins
-> Oat Cereal
-> Milk
-> Fruits
-> 2-3 teaspoon Olive oil
-> Water
Complex carbohydrates (like whole grains) last longer thus making you less hungry.
Iftar
Body needs immediate energy at this time ,the brain prefers glucose for its energy. Good examples are :
->Dates ,Bananas are good source of sugar,potassium ,magnesium and fiber
->Fruits juices and soup as they help maintain water and mineral balances in the body.
Dinner
For dinner consume foods from all food groups. Do not over emphasize one group over the other. Eat fruits as the last item of the dinner to facilitate digestion. Eat a variety of vegetables as they contain dietary fiber and phytochemicals.
Snacking after Taraweeh(night prayers)
Nuts and fruits are excellent snacks that contain fiber carbohydrate and protein
Snacks that are high in fat and sugar should be avoided just before bed .
Common Complaints while fasting and Remedies of the Complaints
*Constipation
Avoid refined foods, increase water intake use bran and whole wheat flour
*Headache
Cut down on caffeine and tobacco slowly and try to get adequate sleep
*Indigestion
Avoid overeating especially fried foods
*Lethargy
Keep cool, increase fluid and decrease salt intake
*Heartburn
Decrease spicy foods, coffee and colas
*Low blood sugar
Don't miss eating Suhoor(Pre-dawn meal) and limit high sugar foods
Learn more from these useful articles.
*Physiology of Fasting
*What Happens during fasting
*Fasting and Health: Ramadan Fasting - Key to a good Health
Taking lot of fluids during the Iftar is key for keeping your body hydrated. Drink any soup or refreshing fruit juices(without any added sugar) and eat fresh fruits.
Here are some hydrating Snacks for Iftar, which I frequently prepare during Ramadan.
