ISLAMABAD: Ramadan, the holy month of fasting, is a time for spiritual reflection and self-improvement for millions of Muslims around the world. During this month, Muslims abstain from food and drink from dawn until dusk, and then break their fast with an evening meal called Iftar.
Another pre-dawn meal is taken before the fast, called Sehri. Choosing the right foods to eat during these meals is crucial to staying healthy and energized throughout the month.
According to nutrition experts, a balanced and nutritious diet is essential during Ramadan. It is necessary to consume foods that are high in complex carbohydrates, fiber, and protein to maintain energy levels and promote satiety. Whole-grain bread, brown rice, oats, lentils, and beans are some examples of complex carbohydrates that are recommended for Iftar and Sehri.
In addition, it is important to stay hydrated during the fasting period by drinking plenty of water and fluids. Drinking water and consuming foods with high water content such as vegetables and fruits can help prevent dehydration.
Iftar and Sehr food ingredients during Ramadan
When it comes to Iftar, experts recommend breaking the fast with dates and water, as it is a traditional practice of the Prophet Muhammad (peace be upon him) and has been shown to have health benefits. After that, a light meal consisting of soup, salad, and protein-rich dishes such as grilled chicken or fish, eggs, or tofu is recommended.
For Sehri, a meal that can sustain the body throughout the day is important. Foods that slowly release energy, such as oats, whole-grain bread, and eggs, are recommended. Yogurt, cheese, and nuts are also good options, as they are high in protein and help to keep hunger at bay.
Meanwhile, it is essential to avoid sugary and fatty foods, as they can cause fluctuations in blood sugar levels and lead to energy crashes. Fried foods should be strictly avoided, as they can be heavy and difficult to digest.
Dr. Samira Al-Zuhairi, a nutrition expert, said, “Eating a balanced diet during Ramadan is crucial for maintaining good health and energy levels. By choosing the right foods and avoiding unhealthy ones, we can make the most of this holy month and gain spiritual and physical benefits.”
In conclusion, a balanced and nutritious diet consisting of complex carbohydrates, fiber, and protein, along with staying hydrated, is essential during Ramadan. By making informed food choices and avoiding unhealthy options, Muslims can stay healthy and energized throughout the month of fasting.
