During Ramadan, some individuals may refrain from engaging in physical activities, which can lead to weight gain throughout the month. Those with diabetes might struggle to manage their condition effectively due to the adoption of poor dietary habits, as noted by the World Health Organization.
By adhering to straightforward guidelines, you can potentially lose weight and lower your blood pressure and cholesterol levels. It is advisable to continue these healthy practices even beyond the fasting hours.
Ensure you drink ample water (at least 10 glasses) and consume hydrating foods like soup, watermelon, and green salads.
Steer clear of caffeinated beverages such as coffee, tea, and cola, as caffeine can increase urination in some individuals, potentially resulting in dehydration. Additionally, be mindful that sugary carbonated drinks will contribute extra calories to your diet.
Avoid direct sunlight during peak temperatures, and prioritize staying in cool, shaded areas.
Replenish your energy by enjoying a nutritious and balanced Iftar meal.
Start your fast-breaking with three dates, which are a great source of fiber.
Include a variety of vegetables to ensure you receive essential vitamins and nutrients.
Opt for whole grains, which supply energy and fiber to the body.
Savor grilled or baked lean meats, skinless chicken, and fish to obtain a healthy portion of protein.
In general, it is advisable to steer clear of fried and processed foods that are high in fat or sugar.
To enhance your dining experience and prevent overeating, take your time while eating.
Make it a point to have a light Suhoor daily. This is particularly important for specific groups, including the elderly, teenagers, pregnant women, nursing mothers, and children who choose to fast.
Incorporate vegetables, a portion of carbohydrates like whole wheat bread or rolls, protein-rich foods such as low-salt dairy products (like cheese, labneh, or milk), and/or eggs, along with a side of tahini or avocado.
Limit your intake of sweets and be mindful of fat and salt consumption. Many traditional Ramadan sweets are laden with sugar syrup.
A recommended refreshing option is cold water infused with fruits like watermelon or melon, or any seasonal fruits such as peaches or nectarines.
It is wise to minimize the intake of high-fat foods, particularly fatty meats, puff pastry items, or pastries made with added fats like margarine or butter.
Instead of frying, consider alternative cooking methods such as steaming, simmering in sauce, stir-frying with minimal oil, or baking.
Limit your intake of foods high in salt, such as sausages, processed meats, salted fish, olives, pickles, snack items, salty cheeses, various ready-made crackers, salads, spreads, and condiments like mayonnaise, mustard, and ketchup.
When cooking, it is advisable to minimize salt usage and to keep the salt shaker off the dining table. Instead, consider using a variety of herbs to enhance the flavor of your dishes.
Take your time while eating and serve portions that align with individual dietary needs, as large meals can lead to heartburn and discomfort.
Aim to stay active, particularly in the evenings, by incorporating regular walks into your daily routine.
