This year the sacred month of Ramadan falls in Summer which means longer fasting hours. The heat makes it harder to abstain from hydrating or eating for approximately 14 hours. Thus extra preparation is required to stay healthy throughout the month. Here are few tips that can help you stay fit and healthy in this month
1)Never skip suhoor
Just as breakfast is considered to be the most important meal of the day, suhoor is the most important meal in Ramadan. . Suhoor is a pre-dawn meal which is essential to provide energy to the person until evening. It is important to take the right kind of foods in suhoor so that you can persevere through the fast efficiently. The meal should be light but nutrient dense. It should comprise of complex carbs and foods that are rich in fibre and protein as keep you full for a longer time.
2)HYDRATE yourself
Try to drink at least 2 litres of water throughout the night to ensure that you don’t get dehydrated while fasting. It doesn’t have to be plain water, you can include fresh fruit juices in your Iftar menu to reach the target. Drinking sufficient liquids will prevent constipation and keep you hydrated throughout the day. Try not to drink a lot of sugary drinks.
3)Avoid deep fried foods
The most common mistake that majority of the people do is eating a lot of deep fried things for Iftar.. Make sure that all the food items on the table for iftar are healthy and not excessively oily. Swap the deep frying with grilling or baking.
4)Consume more fruits and vegetables .
Fruits are the best alternatives for unhealthy fried and sugary items that most people indulge in Iftar. Eat at least 5-7 servings of fruits and vegetables in Iftar and suhoor. Not only do they keep you hydrated, they also provide sufficient fibre. In summer eat more of watermelons and muskmelons as they are very refreshing.
5)Cut down on processed foods
Avoid the over consumption of refined food products which also includes sugar and white flour. Packaged food items should be completely avoided if possible. Processed foods are high in fat and sodium and very low in nutrients. They also cause you to feel hungry more often which results in over eating.
6)Do not Overeat
Another mistake most commonly made is over eating. For most people their motto is ‘All day fast, then feast’. It is very important that you eat in moderation and not over indulge. The food on the table is very tempting but It is important that you control your portions.
7) Workout
Now this might seem impossible with the modified schedules in Ramadan but if your goal is to lose weight or stay fit then you can also include exercise in your schedules. Try not to over eat at Iftar and then you can go to the gym or workout at home for an hour or two after your night prayers.