Food choice and professional advice

Ramadan, a month of spiritual reflection and community, is also a time when eating habits change considerably.

The fast of dawn until twilight can present challenges to maintain constant health, but that does not mean sacrificing the delicious flavors that make this special month.

With a little planning and attentive choice, you can navigate Ramadan with energy and vitality, while enjoying your favorite traditional foods.

The key to a healthy Ramadan lies in understanding the needs of the body during fasting hours and reconstructing these needs effectively during Suhoor and Iftar. It is not a question of deprivation; It is a question of making smart swaps and prioritizing the options rich in nutrients.

Rather than considering your favorite dishes as prohibited, consider how you can modify them to be healthier.

This approach guarantees that you are both physically and mentally satisfied, allowing you to fully kiss the spiritual essence of Ramadan.

Suhoor

Suhoor, the meal before dawn, is crucial to support energy throughout the day. Opt for foods that slowly release energy and keep yourself hydrated. Avoid candy and things that have a high sugar content because it leads to an increase in your blood sugar, but crash before you know it, which causes lethargy and hunger during your fast.

Prioritize complex carbohydrates:

• Oatmeal with fruits and nuts.
• Whole wheat bread with avocado and eggs.
• Brown rice with lenses.

Include protein:

• Greek yogurt.
• Hard eggs.
• Similar meats (chicken or fish).

Hydrate, hydrate, hydrate:

• Water, of course!
• Coconut water for electrolytes.
• Avoid sugary drinks that can cause dehydration.

Fiber is your friend:

• The dates, a traditional favorite, provide natural fibers and sugars.
• Fruits and vegetables like bananas and cucumbers.

Iftar

Iftar, the evening meal, should be a balanced matter, gradually reconstructing the nutrients of your body. Avoid overloading your system with heavy and fatty foods.

Start with the dates and water

Opt for dense nutritious soups:

• Lentil soup.
• Vegetable soup.

Choose lean protein sources:

• Chicken or grilled fish.
• Cooked or steamed meats.

Control portions sizes

Incorporate healthy fats:

Choice of conscious desserts:

• Fresh fruit.
• Small portions of traditional candies.
• Honey yogurt.

Smart exchanges and lifestyle adjustments

Beyond the meal planning, consider these tips for a healthier Ramadan:

• Limit processed foods: reduce the supply of sugary drinks, fried and fast food snacks.
• Moderate caffeine intake: Reduce caffeine consumption, especially during Suhoor, as it can cause dehydration.
• Prioritize sleep: aim for an adequate sleep to support your body recovery.
• Soft exercise: engage a slight exercise, like walking, after Iftar.
• Listen to your body: pay attention to the signals of hunger and fullness.

By making careful choices and incorporating these tips, you can enjoy a fulfilling and healthy Ramadan, savoring your favorite foods while maintaining your well-being.