With the onset of the Holy Month of Ramadan, it is time to do some diligent planning around our routine and meals. The 30-day fasting period, from sunrise to sunset, is an ideal occasion to give up addictive habits like smoking and minimize the intake of caffeine. Due to long and rigorous fasting hours, it becomes imperative to maintain and follow a healthy diet regiment to ensure that the body stays hydrated and energetic throughout the day.
Meal Planning – Controlling Portion Sizes
SUHOOR
Make the most of your pre-dawn meal by consuming slow energy-releasing foods that will last for 8-10 hours. Dates are one such great source of healthy fibers and sugars. Make yourself a frittata-style omelette cooked with an assortment of vegetables like onions, tomatoes, capsicums and mushrooms. Eggs are a rich source of protein and help give a feeling of fullness for some time. A cup of green tea tempered with mint leaves will make sure you do not feel thirsty for the remainder of your fasting period. Over-emphasize on your intake of water to avoid dehydration and fatigue.
IFTAR
At sunset, break your fast with dates and a light snack to avoid jolting your system into shock after a prolonged period of abstinence. Vegetable or chicken-based soups are a great way to re-energize your body and mind. Alternatively, a bowl of mixed fruits including pears, banana, apples, and melons should suffice to keep you going till dinner-time.
DINNER
Move around, indulge in prayers or take a walk in the park before you settle in for your last meal of the day. An ideal night meal should consist of one portion of lean meat coupled with vegetable salads, wholemeal roll or a bowl of brown rice. Eat at a slow place and give the body enough time to digest your meals.
NIGHTLY SNACK
After the long night prayers, it is adequate to indulge in small portions of a snack like baked sambosak or a peanut butter sandwich.
Unfortunately, for many the true essence of the Holy Month is lost when they over-indulge and fill their plates and stomachs with all sorts of unhealthy food resulting in lethargy, sluggishness and wastage. It is important to adhere to a healthy dietary program so that we can reap the maximum rewards from this month, in terms of both, our physical and spiritual well-being.
RAMADAN KAREEM!