Ramadan is an auspicious month for all those observing it and a great time to improve relationships within our families and the community. This holy month, let's focus on improving our spirituality and connection to others, as well as our health and wellbeing. We can support our health and wellbeing by applying small, simple, healthy habits which our children can learn.
Here are some healthy nutrition-related tips which you can adopt this Ramadan:
Don’t skip suhoor. It might be difficult to wake up for suhoor, especially when you have small children or work shifts, but it is important to eat something healthy to sustain yourself through the day until iftar.
Eat healthily for iftar. A high-protein and high-fibre meal with good quality fats (like olive oil) will give you energy for much longer than an unhealthy meal based on too many refined carbs (like bread and biscuits). Eggs, avocados, oatmeal, chicken, fish, yoghurt, milk, green vegetables, and potatoes are some foods you can include in your suhoor meal.
Avoid eating takeaways and junk food like crisps, fruit juices, fizzy drinks and fried food around this time. These types of foods increase your thirst, don’t provide enough nutrients, and will leave you feeling hungry within a few hours.
Don’t overeat at iftar. Overeating causes lethargy and is a heavy burden on your body’s digestive system. Instead of overfilling your stomach, start with dates and a small portion of something light, like broth or fresh fruits; take a short break to pray and do some chores before eating a more hearty and healthy meal rich in nutrients and goodness. Don’t forget to include protein and vegetables during your meals!
Hydrate! Hydrate! Hydrate! When you’re not fasting, make sure to drink plenty of water. Avoid sugary beverages like fruit juices and carbonated beverages.
Developing small good habits this Ramadan will help you improve your overall health this month and you may find yourself continuing these good habits into your normal lifestyle.
More importantly, eating healthily during Ramadan means your children will see you role-model good eating habits during this special month. They will learn that Ramadan is a time to look after our mind, body, and soul — not just to fast and feast!
Don’t forget to inspire your friends, family, and neighbours with pictures of your healthy meals and share these wonderful and easy Ramadan tips.
Have a beautiful Ramadan!
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