Essential Guidelines for Healthy Nutrition During Ramadan

Fasting in Ramadan is an obligation decreed by Allah Almighty upon all Muslims, as fasting begins from dawn until the Maghrib call to prayer. During this time, Muslims abstain from drink, food, and every action that displeases Allah Almighty. Furthermore, the fasting person embodies patience, love, tolerance, cooperation, and empathy for others to receive the full reward of fasting. Throughout the month of Ramadan, we find everyone asking about the foundations of proper nutrition in Ramadan and its role in maintaining the general health of the body.

Foundations of Healthy Nutrition in Ramadan

Proper nutrition is the solid and essential pillar for living a healthy and balanced life, but its importance increases specifically during the holy month of Ramadan. Therefore, specialists always advise Muslims on the necessity of changing their drinking and eating habits during this month, with the need to review the foundations of healthy nutrition in Ramadan and pay attention to the specific amount of food the body needs during the fasting period. Thus, it is essential to plan continuously and well for meals that maintain your health during Ramadan. Your Iftar must include some types of legumes in addition to eating fish and chicken. For the Suhoor meal, suffice with eating some light dairy products and a few fresh vegetables and fruits, while taking care to compensate the body with a plentiful amount of water to avoid dehydration and staying away from foods that harm the digestive system and are not beneficial. You can benefit from these tips and prepare these foods for the Iftar meal:-

Soup

It is preferable to consume various types of soups that do not contain any type of fat, such as vegetable soup rich in fiber and vitamins. Refrain from consuming different types of soups found in some shops because they contain a large amount of salt and lack dietary fiber and vitamins.

The Main Dish

It is preferable to prepare a main dish for Iftar consisting of a piece of lean red meat, in addition to a small dish of rice or pasta, as well as a salad bowl rich in many different types of vegetables. Avoid buying types of salads that contain starches such as corn or potatoes.

Appetizers

It is recommended to avoid eating appetizers and not rely on them as a main meal for Iftar. Appetizers consist of pastries containing a filling of meat or different cheese mixes.

Sweets

People have linked the month of Ramadan with preparing many types of sweets that contain a high percentage of sugar, regardless of their negative impact on health. Therefore, it is necessary to note the need to limit them and reduce their consumption somewhat, in addition to the necessity of following these guidelines:-

• You can replace fried Qatayef with oven-grilled ones to reduce the percentage of fat present in them.
• Use diluted syrup instead of the regular concentrated syrup.
• Try as much as possible to prepare sweets at home to control the sugar level and some ingredients in them, as well as controlling the amount of sweets you eat.
• Suffice with eating sweets only twice a week, in small quantities.

Read also: Healthy Foods in the Month of Ramadan

The Relationship Between Healthy Nutrition and Timetables in Ramadan?!

To achieve the required balance during the month of Ramadan between your diet and continuing your studies or work, you are required to adhere to some specific instructions, pay attention to some foods, and not neglect the Iftar or Suhoor meal. To maintain your focus, you should follow these guidelines during the fasting month:-

Benefiting from Suhoor

The Suhoor meal is extremely important because it helps maintain an individual's focus throughout the day, reduces feelings of fatigue, and limits feelings of thirst. Therefore, it is recommended to eat the Suhoor meal very late at night, preferably about half an hour before the Fajr call to prayer. Some different types of proteins must be included in this meal, such as eating oats and eggs.

Best Foods to Improve Focus in Ramadan

Here are some foods you can eat in the month of Ramadan, which fall under the foundations of proper nutrition in the fasting month, mentioned as follows:-

Whole Grains

Whole grains are rich in carbohydrates and fibers that keep you in a state of activity and focus during the fasting period, as they provide the body with the necessary energy. Whole grains include rice, barley, and wheat.

Proteins

Proteins are the basic element that helps in cellular renewal and makes you feel full quickly, thereby regulating blood sugar levels. You can get proteins by eating white meat, fish, eggs, and dairy products.

Fruits and Vegetables

Vegetables and fruits contain a high percentage of minerals and vitamins that enable an individual to focus, in addition to promoting brain health. You can eat some types of vegetables such as carrots, spinach, beets, and cucumbers, as well as fresh fruits like oranges, watermelon, apples, and bananas.

Foods Rich in Healthy Fats

Brain cells are in constant need of healthy fats to work with high efficiency. Therefore, it is recommended to eat almonds, nuts, hazelnuts, and walnuts, as well as introducing olive oil and chia seeds into your food.

Fluids

To avoid dehydration, you must consume a large amount of fluids during the Suhoor and Iftar meals. It is recommended to increase water intake alongside natural juices and warm drinks.

Iftar and Suhoor Meals

Attention and focus are among the most important things that make a person able to continue their day and contribute to improving memory. You can add these foods to the Suhoor and Iftar meals throughout the month of Ramadan. It must be noted that neglecting the Suhoor meal negatively affects health because the body needs this meal for the individual to continue the day without feeling any fatigue.

Consumption of Healthy Foods and Its Reflection on the Educational Process!

It is always advised to eat healthy foods free of any heavy fats on the stomach and digestive system, which cause high cholesterol levels or weight gain harmful to health. Additionally, it contributes to making you feel tired quickly without exerting any effort. Furthermore, eating healthy proteins in Ramadan reflects positively on general body health, alongside the necessity of eating meat and some different types of nuts.

Tips

• Ensure you eat energy-rich meals that enhance body health and maintain concentration and body energy during the fasting period.
• Eat proteins and complex carbohydrates to enhance general health which helps promote mental performance.
• Ensuring the consumption of many types of healthy proteins contributes to activating memory and maintaining focus.
• Adhering to including whole grains in the Iftar meal helps make you better able to continue studies, plus it makes you feel relaxed.
• To work on regulating blood sugar levels, you must eat fresh fruits and vegetables.
• Refrain from foods rich in fats and those containing high levels of harmful sugars.
• To maintain your ideal weight in Ramadan, ensure you organize the number of meals you eat and avoid sweetened juices and sweets rich in sugar.

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