During Ramadan, social life is very active, and people invite relatives and friends to Iftar or are invited themselves.
These invitations take place at the Iftar and Sehri tables, which consist of delicious and varied foods.
During this time, some people reduce physical activity, which can result in weight gain. Diabetics are not able to control their disease well due to unhealthy eating habits.
In this context, the World Health Organization has formulated some guidelines for Ramadan, by following which not only can weight be lost, but also blood pressure and cholesterol can be reduced.
How can excessive consumption of fiber in the diet affect your stomach?
The WHO has recommended that these habits be maintained even after fasting.
General instructions
- Drink plenty of water (at least 10 glasses) and consume water-rich foods such as soups, watermelons, and green salads.
- Avoid caffeinated drinks such as coffee, tea, and cola, as caffeine can cause dehydration by increasing urine output. Sugary drinks provide extra calories.
- Avoid the sun in hot weather and stay in a cool, shaded area.
What to eat and what not to eat for iftar?
- Have a balanced and healthy iftar to restore energy. Eat three dates to break the fast; dates are a great source of fiber.
- Include plenty of vegetables in iftar to get essential vitamins and nutrients. Eat whole grains that provide energy and fiber.
- Include vegetables, whole wheat bread or buns, and protein-rich foods such as cheese, milk, or eggs in your Iftar.
- Eat grilled or baked lean meat, chicken, and fish for healthy protein.
- Avoid fried and processed foods that are high in fat or sugar. Eat slowly and avoid overeating.
What to eat for suhoor?
- People who are fasting, especially the elderly, young people, and pregnant and breastfeeding women, should have a light breakfast every day.
- Include vegetables, whole wheat bread or buns, and protein-rich foods such as cheese, milk, or eggs in breakfast.
- Limit the consumption of sweets, as most sweets used during Ramadan are rich in sugar syrup.
- Water-rich fruits such as watermelon, cantaloupe, or seasonal fruits such as peaches or nectarines are better choices as desserts.
- Steaming, lightly frying in light oil, cooking in curry, or baking are better than frying. (Photo: Facebook)
- Avoid high-fat foods, especially fatty meats, puff pastry, or items with butter/margarine.
- Caution regarding salt and fat
- Steaming, lightly frying in light oil, cooking in curry, or baking are better than frying.
- Avoid high-salt foods such as sausages, processed and salted meat or fish, olives, pickles, snacks, salty cheeses, ready-made crackers, spreads, and sauces (mayonnaise, mustard, and ketchup).
- Use salt sparingly when cooking, and do not leave salt shakers on the table. Use different herbs to enhance the taste.
- Eat the right amount according to your needs, and eat slowly, as eating too much can cause heartburn and discomfort.
- Try to engage in light physical activity such as regular walks in the evening.
