The sacred month of Ramadan is the ninth month of the Islamic calendar and a period when lots of Muslims round the entire world fast during daytime hours for 29-30 days. Muslims participate in Ramadan usually do not drink or eat anything during daytime hours, eating a single meal (suhoor or sehri) before sunrise along with yet another (iftar) after sunset. Your Ramadan diet plan for 2020 should include healthy iftar recipes as it will help you energize for the whole day without losing energy.
When the sun goes down in Ramadan, we gather around the table with our family and friends and wait for the “Azaan”. Before we get our hands on the lavish Iftar items, we need to care about our health and focus on the purpose of fasting. The end of Ramadan is indicated with Eid-UL-Fitr, the Festival of the Breaking of the Fast.
Ramadan 2020 is forecasted to begin across the 23rd of April. While fasting is necessary for many healthy Muslims (not kids), there are exemptions for People Who are sick or whose health may be affected by fasting, as an Example, pregnant women and individuals with diabetes.
Ramadan Healthy Eating Tips in 2020
Hydrate Before Eating
Drink plenty of water and fluids like juices, water and milk in Ramadan to regain your energy. This is the best way to hydrate your body and remove dehydration. Try to have fresh juices instead of processed one which contains a great amount of sugar. Drink 1-2 glass of water before Iftar or regular meals and not in the middle of meals to avoid indigestion. Ramadan diet plan should include fluids and fresh juices.
Break Your Fast with Dates
Dates are an immense source of energy and breaking fast with dates fulfil the sugar requirement of our bodies. Usually we get a headache during fasting due to the low sugar level. Eating dates replenish the sugar level at Iftar time and boost our energy levels. Ramadan diet plan should include lots of dates as it contains lots of natural energy .
Try to develop a habit of eating salad during Iftar too. Ramadan diet plan should include Vegetables which are enriched with vitamins, minerals, nutrients and other fibres which help you to stay fit and healthy.
At Iftar time, you need to add enough amount of protein among your other yummy dishes. Add yogurt, eggs, cheese, milk and little quantity of beef too. You can also eat beans, nuts and fish too.
Avoid Fatty Food
We all know that our iftar is incomplete without Samosas, Pakoras, chicken and vegetable rolls. But we should not forget that these oily items are unhealthy for our stomach. Try to make healthy things for yourself at Iftar and focus on steaming, grilling, roasting and baking your favourite items instead of deep frying them. Believe me, this is the best tip for Ramadan Iftar and Sehri.
Things to Eat and Drink in iftar and Suhoor
Things to eat and drink in iftar and Suhoor.
Healthy IFTAR Recipes
When first breaking up the fast try to take plenty of fluids, including very low fat, fluid-rich foods along with foods comprising some natural sugars to boost energy (avoid having plenty of foods or drinks with added sugars).
(1) Drinks — milk, water, fresh fruit drinks — water offers hydration with no additional calories or added sugars. Drinks based on fruit and milk provide some natural sugars and nourishment — those may also be great to break the fast, however avoid drinking plenty of drinks with added sugars after breaking the fast since those may provide too excessive sugars and fats.
(2) Dates — eaten to break the fast since the time of the Prophet Muhammad (SAW), dates are an excellent way to break the fast since they supply natural sugars to boost energy and provide minerals such as magnesium, potassium and manganese and also are a source of fibre. You might like to try other fruits such as apricots, figs, raisins or prunes, which provide nourishment and fibre. Dates are one of the best healthy iftar recipes that is popular world wide.
(3) Fresh fruit — a more conventional means to break the fast in Southern Asian civilizations, fresh fruit offers natural sugars and a number of minerals and vitamins.
(4) Soup — conventional in most Arab nations, is just a light approach to break down faster and offers fluid. Conventional soup are derived from a beef broth and frequently include additives, such as beans and lentils, and starchy foods such as pasta or grains and lentils, providing nourishment and energy.
Drink plenty of fluids, so choose fluid-rich foods to be certain that you are well hydrated for your afternoon ahead.So choosing high fibre or whole grain varieties if possible will might keep you feeling fuller and also certainly will help digestion, moreover prevent constipation.
(1) Oats – these are whole grains and also you might choose POrridge, that’ll even supply fluids since it’s made out of water or milk, muesli with yogurt or milk or oats. You might experiment with either dried or fresh fruit, seeds or nuts as a topping.
(2) High fibre breakfast cereals — these kind of cereals provides lots of fibre and in many cases are fortified with nutritional supplements, hence providing extra nourishment. As they have been consumed with milk, additionally you receive fluid and nutrients such as potassium, calcium and b minerals in the milk.
(3) Starchy foods such as rice, or couscous — you also might decide to try the rice pudding with fresh fruit or experimentation with couscous or alternative grains with milk or fresh fruit.
If you opt for savoury dishes in suhoor then it is really a fantastic idea ensure that these aren’t overly salty or they might make you thirsty throughout the fast.
(4) Yogurt — Natural white yogurt is an excellent food to include at suhoor since it offers nutrients such as calcium, protein, iodine and b-vitamins and contains fluid. You might combine it with fruit and cereal as in the cases above. Ramadan diet plan that are based on yogurt and by products are one of the healthiest foods.
(5) Breads — proceed for whole grain options since these provide more fibre, such as instance whole meal toast or chapatis. Avoid mixing bread using salty foods such as hard cheese, or preserved meats.
As bread is quite dry make certain that you drink plenty of fluids alongside or you might want to combine it with fluid-rich foods like for instance a lentil soup with bread, and this is a conventional food in suhoor in a few nations.
Fasting with Diabetes
Much research was done on the medical consequences of fasting for both kind of individuals who have type 1 and type 2 diabetes. Diabetes has a tendency to be especially prevalent in people of south-Asian and black African descent, a lot of whom may be Muslim.
There are sometimes no chance of dehydration and hypoglycemia, for people who have diabetes that keep the fast, particularly in the summer and spring when the days are warmer and longer.
It’s permissible in Islam for people that have a health condition like diabetes not to fast. The month of Ramadan has a great spiritual blessing for Muslims, so people with diabetes also keep their fast.
But If you’re diabetic and are intending to fast, expert advice is to consult your physician or healthcare team to discuss just how to handle your illness whilst fasting.
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Pray to Almighty to bring joy and peace this Ramadan of 2020 and make you the best Muslim who follow the preaching of Holy Prophet Muhammad (SAWW).