To experience the full spiritual benefits of fasting, an individual must take the time to prepare their body for fasting. It can be hard to know which foods to eat during Ramadan to keep your energy up and body fueled, especially as food and drink can only be eaten from sunset to sunrise.
Here are some nutrition tips to help you feel your best during Ramadan:
Break the fast with a balanced snack
A traditional choice to break a fast is eating one to two dates, with a glass of milk or water. This combination helps replenish electrolytes and rehydrate the body. Some other dried fruit options include prunes, apricots, figs, raisins and peaches.
Eat a balanced meal at Iftar and Suhour
Eating a balanced meal includes a combination of complex carbohydrates, fiber and protein. Good complex carbohydrates are whole grain bread, pitas, oats, cereal, brown rice and wild rice. The fiber in these foods digest slowly helping you feel full for longer.
Whichever complex carbohydrate you choose, it is important to pair it with a protein source. Protein can be found in both vegetarian and non-vegetarian foods. Examples of protein choices are meat, poultry, fish, eggs and meat alternatives such as baked beans, lentils, nuts and seeds and nut butters.
Balance your meal with a serving portion of fibrous and vitamin rich fruits and vegetables. Some ways to include more fluids during mealtime is enjoying a bowl of soup or a stew. Not only will this add extra fiber, it will hydrate your body as well.
Stay hydrated – drink lots of water
Drinking fluids help keep your body hydrated and replaces any water loss during the day. Choose water most often, as not drinking enough can cause headaches, fatigue and difficulty concentrating. Keep a reusable water bottle or glass of water with you during non-fasting hours and make an effort to take sips of water frequently.
If you do not enjoy the taste of water on its own, try adding fruit, vegetables or herbs such as cucumber slices and mint to your water. Avoid beverages that contain caffeine like coffee, some teas and sodas as they can dehydrate the body. Instead, choose water, herbal teas and other decaffeinated beverages.
Food provides nutrition and much more
During days of significance, food plays a role in bringing together family and friends. Part of the enjoyment of eating is choosing foods that reflect your preferences, traditions and your cultural background as well as taking the opportunity to try new foods.
