Proper nutrition in Ramadan

The main purpose of going to the party of God in the month of Ramadan is to reach a higher spiritual level at the end of this month. But in order to maintain our health, we must know the principles of proper nutrition during Ramadan. In this case, it will be easier to endure hunger and thirst and we will be at a higher level in terms of health. What foods are good for breakfast and what foods are good for iftar? Which foods are better to eat less during Ramadan?

Use all food groups during Ramadan

Have a variety of food choices for breakfast and iftar and include all food groups in your schedule. But make sure you follow the principle of balance and use each food group in the right amount. Food groups include the following:

• Bread and cereals group
• Proteins (meat, eggs and legumes)
• Dairy group (milk, yogurt, cheese…)
• Fruits and vegetables group

Elimination of any of the above food groups will have its own side effects. For example, if you eliminate proteins, you may experience muscle wasting. Or if you eliminate fruits, you may be deficient in vitamins and minerals. If you do not eat enough fruits and vegetables, we recommend taking a multivitamin pill.

People who are overweight should reduce their food intake by about 20% during the holy month of Ramadan to be healthier at the end of this month and closer to their ideal weight. But other people can still eat as much as before and not have a drastic weight change at the end of the month.

Proper nutrition during Ramadan at dawn

Eliminating the morning meal during Ramadan will lead to hypoglycemia and high blood pressure. So you must wake up for breakfast and have a meal. For breakfast, you can have a regular breakfast or eat the same foods as lunch. Some of the foods we suggest for breakfast include the following:

• Eggs + whole wheat bread + peanut butter
• Chicken or fish with vegetables
• Nuts in nuts with fruits and vegetables

Important points about the morning meal

Note the following:

• Do not go to bed immediately after breakfast. Try to be active and walk for at least 20 minutes.
• Do not eat fatty and salty foods at breakfast to increase your thirst.
• Eating protein foods at dawn will help you stay full longer.
• Complex carbohydrates such as whole grains and legumes are high in fiber and are effective in keeping you full. So use them at breakfast.
• Avoid simple sugars and sweets at breakfast.
• Spices will greatly increase hunger and thirst; So do not use spices at breakfast.
• Drink plenty of fluids to reduce thirst.

Some foods that are not recommended for breakfast include fried meats such as cutlets, cocoa, sausages, strong tea, mayonnaise, zucchini and okra, and a variety of sweets.

What should we start our fast with?

To have proper nutrition during Ramadan, one of the best foods that you can break your fast with, and which is also recommended by experts, is dates. You can eat dates with a glass of milk. Wheat and milk soup, chicken and vegetable soup, rice milk, porridge, yellow flakes, halva and halim are other suitable foods to break the fast.

The best foods for Iftar

It is better to start iftar with low-calorie foods. Overeating during iftar will increase digestive problems. Avoid fatty foods to both help your health and get a better night’s sleep. After breaking your fast with one or two dates, eat vegetable soup or salad. Raw nuts are also a good option for use during iftar. Doctors recommend eating foods rich in potassium during iftar. Potassium keeps the level of fluids and electrolytes in the body in balance and is effective in reducing muscle cramps. For this purpose, use dark leafy vegetables, beans, avocados, potatoes and mushrooms.

Drink 2 glasses of water during Iftar to supply the body with the water it needs during Ramadan. Then use another glass of water every 1 hour. Drink 2 glasses of water at breakfast. In this way, consume about 8 glasses of water and your body will not face dehydration. Be aware that if you drink a lot of water at dawn, you will experience nausea and frequent urination. Therefore, water should be used frequently and at intervals.

Do not eat during Iftar during Ramadan

When sitting at the Iftar table, it is better to avoid certain foods to maintain your health:

• Fried foods
• cold water
• Carbonated beverages
• Sweets containing sugar

In this case, you will have less digestive problems and take effective steps to improve your health.

The distance between Iftar and dinner

Most experts, especially traditional medicine, believe that there should be no gap between iftar and dinner. This causes indigestion and sometimes overeating and is therefore not recommended. For iftar, eat a very simple food such as dates and milk and then eat your dinner. Also, be careful not to drink tea immediately after dinner so as not to interfere with the absorption of iron in your body.

Traditional medicine tips for proper nutrition during Ramadan

Take the following seriously:

• Do not sleep on an empty stomach immediately after iftar.
• Do not drink ice water during iftar. Drink lukewarm water instead and drink it in sips.
• Do not forget the morning meal.
• Try to eat more bread instead of rice at dawn.
• During Ramadan, the best time to eat fruit is about an hour before bedtime.
• To prevent constipation during Ramadan, break your fast with a glass of warm water and honey and drink the same drink 20 minutes before dawn. Use sorrel syrup and eat fibrous foods.

Concluding remarks

In this article, we have explained to you about proper nutrition during Ramadan. Paying attention to these points will make you pay attention to your health in spite of fasting and performing this duty, and you will not suffer from digestive problems and other complications. During Ramadan, meals are limited to breakfast and iftar. Try not to overeat at these meals and consider the two principles of dietary diversity and balance during Ramadan.