Avoid energy accidents: Add the best pleasant and iftar foods rich in your diet for a powerful Ramadan

During Ramadan fasting, both Suhur or Sehri and Iftar food should include complex carbohydrates, lean proteins, healthy fats, and balance of fiber. It ensures continuous energy, prevents blood sugar spikes and supports overall health.

In an interview with HT lifestyle, Dr. Dr. of the Dietics Department at the Medicover Hospital in Kharghar Navi Mumbai. Rajeshwari Panda recommended the following tips –

1. Halid is paramount: Dehydration is a major concern during fasting. Priority to water intake between Iftar and Suhur. Include hydrating foods in both food.

2. Part control: Especially avoid eating more than Iftar. Large food can cause digestive discomfort and lethargy.

3. Late processed foods: Limit the intake of fried, sugars and processed foods. These foods provide little nutritional value and can lead to energy accidents.

Suhur (pre-don meal) required:

1. Complex carbohydrates:

• Oats: Provide slow releasing energy.
• Breeding whole grain bread: a good source of fiber.
• Brown Rice: Provides continuous energy and nutrients.

2. Lean protein:

• Eggs: A full protein source.
• Greek yogurt: High in protein and probiotics.
• Nuts and seeds: Provide protein and healthy fats.

3. Healthy Fat:

• Avocado: Rich in healthy fat and fiber.
• Nuts and seeds: Offer the required fatty acids.
• Hydrating foods:
• Fruits like watermelon and cucumber.
• Curd with extra fruits.

4. Halid:

• Very water.
• Herbal tea.

Iftar (Breaking fast) mandatory:

1. Date:

Providing a traditional way of breaking fasting, providing natural sugars for quick energy.

2. Halid:

• Water: Compensation of lost fluid.
• Soup: Provide hydration and nutrients.

3. Lean protein:

• Grilled chicken or fish: Support the recovery of muscles.
• Lentils and chickpeas: plant-based protein sources.

4. Complex carbohydrates:

• Provide continuous energy: Brown Rice or Quinoa.
• whole wheat bread.

5. Vegetables:

Include a variety of vegetables for vitamins, minerals and fiber.

6. Healthy Fat:

• A small amount of healthy oils such as avocado, or olive oil.

7. Part control:

• Start with light food, then wait a while before the main meal is.

Dietician suggestions:

• plan ahead: Prepare food in advance to ensure healthy options.
• Listen to your body: Pay attention to signs of hunger and perfection.
• remain active: After Iftar, light exercise can help in digestion.
• Limit caffeine: Reduce caffeine intake to prevent dehydration and sleep disruptions.
• Mindful Eating: Be present while eating, taste each bite.

By following these guidelines, individuals can maintain their energy levels, support their overall health and complete Ramadan experience more.

Note the readers: This article is only for informative purposes and is not an option for professional medical advice. Always consult your doctor with any question about a medical condition.