Tips for a Healthy Ramadan

HERE ARE A FEW THINGS TO INCLUDE AND AVOID FROM YOUR RAMADAN MENU

Must include	Must Avoid
MEAT AND PROTEIN: ·         Fish ·         Grilled/boiled chicken or turkey ·         Moderate amount of prawns ·         Beans,lentils and peas ·         Egg	·         Fried chicken ·         Fatty meat ·         Cured meat, sausages and hotdogs ·         Large amounts of prawns
MILK AND MILK PRODUCTS: ·         Milk ·         Yoghurt ·         Low fat cheese	·         Ice cream ·         Whipped cream ·         Full fat cheese ·         Creamy and cheese sauces
FRUITS AND VEGETABLES: ·         All fresh fruits and vegetables ·         Vegetables cooked by boiling, steaming, baking and light gravies ·         Fresh fruit juices	·         Off the shelf juices ·         Fried vegetable or vegetable pakoras
BREAD AND GRAINS: ·         Pita bread/Arabic bread/khubs ·         Multigrain/ wholewheat chapattis ·         Plain rice/pasta (moderate amount)	·         Pastries, donuts, croissants ·         Spring rolls, samosas ·         Fried rice ·         Dessert ·         2 minute noodles

HERE ARE A FEW TIPS TO MAKE YOUR IFTAR A HAPPY MEAL FOR YOUR TUMMY:

·         MAKE HEALTHY FOOD CHOICES:

Choose wisely from the wide range of food groups of grains, meat, fruits and vegetables and milk and milk products. For example, choose whole grain bread, brown rice, brown pasta, 2 servings of fruits and vegetables each, low fat milk, leaner cuts of meat and fish. Use oils sparingly.

·         OPT HEALTHY COOKING METHODS:

Go for a baked fatayer than a fried samosa. Go for a non greasy vegetable/chicken curry than fried chicken and pakoras.

Focus on healthy soups as they not only provide adequate nutrients but also replenishes the fluid in the body.

·         PORTION CONTROL:

Keeping small amount of food in your plate, chewing well  and eating slowly is one way to keep your weight in control.

·         INCLUDE VARIETY:

Make the iftar table colorful and different every day. Eating a variety means you take in more varieties of nutrients every day. For example: Make different types of fresh fruit juices for each day.

·         DIVIDE MEAL WITH TIME:

Eat suhoor just before azaan, dates and water after sunset, a well balanced meal after maghrib salah, and a light snack after isha.

Post by Zohra Sada