Ramadan Diet : Do’s and Dont’s

Ramadan is a holy month for muslims and all over the world muslims observe fast in this month.

Fasting is good for health, however what we eat during iftaar ( breaking fast) and Seher (Starting fast) is very important. people normally tend to eat oily food in iftar which can lead to bloating, sore throat and acidity.

if we follow a simple healthy diet we can be very fit and active in Ramadan and also can perform the required prayers with zeal and enthusiasm.

When it comes to diet we should follow the prophet (saws). he used to eat dates, fruits and prescribed the same to his followers.

Muslims not only abstain from food but also from many other unlawful activities during this month and thus not only purify the bodies but also the souls. This month of spirituality cleanses body, mind and soul.

People ask what diet we should follow during Ramadan ?

Choose food which can provide energy and fiber like fruits, dry fruits, whole meal and protien rich foods like lentils, eggs and chicken. however during summer we should try to avoid excessive non vegetarian.

Open your fast (Iftaar) with warm water and salt followed by Dates and fruits. Dates provide energy to body and thus we should consume it daily during Ramadan and same is recommended by Holy Prophet.

Eat light.take more fluids and be healthy. avoid processed, oily and sugary foods. On street we find lot of mouth watering snacks during Ramadan and we tempt to eat those oily foods.

There is no harm in consuming it once in a while but we should not eat such food on daily basis, it will not only take away all the health benefits of body but also you will feel lethargy and will not able to concentrate on your prayers and day to day activities.

Talbina is very healthy and relieves stress. watery fruits like water melon, oranges and grapes if taken during seher and iftaar will keep your body hyderated.

Dry fruits and simple meals like lentils, Rice, chicken soup, vegetables should be consumed at night.

Here is the list of diet for seher and iftaar

“The purpose of Suhoor is to give us strength, vitality and sustainability. This meal should be wholesome and filling. Suhoor is the body’s primary source of energy during the fasting day,” says Dr Varsha Gorey, Senior Clinical Nutritionist Apollo Hospitals, Navi Mumbai.

For Seher

1. Curd with Chapati
2. Dry fruits and honey
3. whole meals like Ragi & Oat meals
4. Vegetables

Avoid caffeine, sugary drinks and spicy food in Seher

For Iftar

After being hungry and thirsty for the entire day its very important to provide healthy and strengthening food to the body

1. Start with salt and warm water
2. Dates and soaked almonds
3. Fruits ( Banana, water melon, Mango, grapes and other seasonal fruits)

Give a break and complete your prayers. have dinner at around 8:30. or 9:00 which can include. vegetable, Rice, Lentils (Daal), chicken or Mutton

No spicy food, No oily food and No processed food. Can have black tea with lemon if you are used to having tea.

If we consistently follow the above diet during Ramadan we will be healthy, active and fresh throughout the month and you will notice lot of energy and weight loss within these 30 days. Also you will have energy and freshness to perform all your prayers actively.

Normally people over eat during Iftaar and feel lethargic throughout the day and also tend to eat oily foods like samosa, and pakodas along with sugary drinks which can lead to acidity, indigestion and head ache.

we understand that samosas and pakodas feel very tempting during Ramadan, but try to make it at home and avoid from outside as we never know what kind of oil they use. prepare at home and eat in moderation may be once a week.

hope you like the article, please share with your near and dear once so that everybody can have a healthy ramadan.