HomeRamadan is a month of purity and restraint. In a month of fasting out of twelve months, a sudden change comes to our regular lifestyle. Along with this, our food also changes radically. In many cases, the changes in food have a negative impact on the body. Because, since we only eat during Sehri and Iftar. Delicious food is almost everyone’s favorite during Iftar. Fried food is more common. Sleeping time changes. Overall, choosing the right nutritious food is necessary to stay healthy during fasting. Rohingya Contest NGO nutritionist Jannat Akhter spoke in detail with Buyontheway about Iftar food and various issues of the month of Ramadan.
What to eat during Iftar: Nutritionist Jannat Akhter said to keep several foods in the diet to stay healthy during Ramadan. Eating these foods throughout the day while fasting will give you both nutrition and energy. Foods to eat-
Potassium-rich fruits: Raisins or dates are a powerhouse of nutrition during fasting. You can eat these foods at the beginning of Iftar without eating all day. Because potassium-rich raisins or dates will provide instant energy after not eating for a long time.
Carbonated drinks: You should avoid drinking artificial or processed drinks, i.e. colored flowers or carbonated drinks. You can drink normal water or coconut water during Iftar. This will keep the electrolyte balance of the body right. Moreover, you can make lassi or lemon juice (without white sugar) with fresh water. This will give you vitamin C and other minerals and also give you quick refreshment.
Adequate fluids: To avoid dehydration and fatigue, drink as much water or fruit juice as possible from Iftar to Sehri. That is, you should drink 10 to 12 glasses of water.
Raw almonds: Almonds contain good fats which are very necessary for the body, especially when your body is interested in gaining fat after fasting for a long time. This is an excellent iftar item.
Liquid or hydrating vegetables: Cucumber, lettuce and other vegetables are high in fiber and contain hydrating ingredients. This not only helps keep your body cool, but also provides a solution to keep your skin healthy during Ramadan and avoid constipation.
Things not to eat: Iftar is eaten in the evening after fasting for a whole day. Nutritionist Jannat Akhter advises to be extra careful about food because of eating after a long time. She said that there are some foods that can cause acidity when eaten during Iftar. Therefore, those foods cannot be kept in the Iftar diet. These are-
Sugar-rich foods: Avoid sweet or excess sugary foods. These cause weight gain and if consumed daily, can cause various physical complications.
Fried foods: Avoid fatty or excessively fried foods during Iftar. For example – various types of deep-fried chapattis, samucha, pakoras, etc. Which can later cause your uric acid and excess fat. So if you have to eat fried food, then you can eat 2-1 piece of a home-made item fried in a little oil or steamed like beguni, piazo, pakora etc.
Things to follow during Ramadan:
Divide the entire meal from Iftar to Sehri into three meals, four is better.
Eat food slowly and take small amounts of food, otherwise heartburn, indigestion and discomfort will start. As much as possible, move around and walk for 35 to 45 minutes after Iftar or as per your convenience, it is better not to do hard physical exercise during fasting. You can have red rice, red flour bread, oats, chira, sugarcane jaggery in Sehri.
You can drink green tea, ginger tea, colored tea (except milk tea) an hour or at least 30 minutes after Iftar. However, it is better to refrain from drinking tea or coffee.
Both Sehri and Iftar are essential mealtimes during the fasting month. Both Sehri and Iftar should be balanced food items, i.e. low glycemic index items should be taken. Which will properly manage the body’s metabolic rate and digestion process. In Ramadan, it is necessary to choose good sources of each item from the ideal food group, such as vegetables, cereals, meat, dairy products and fruits. Sehri should be healthy to provide adequate energy during the long period of fasting throughout the day. So pay careful attention to the selection of food items during Sehri.
On the other hand, pregnant women should follow the advice of a nutritionist during the fasting month. Also, in the case of diabetes and other special patients, the list of foods and instructions should be fixed according to the physical condition as advised by the nutritionist.
