The holy month of Ramadan is upon us and this year it is expected to begin on March 22 and end on April 21. Eid-ul-Fitr will be celebrated either on April 22 or 23 depending on the sighting of the moon.
The 12-14 hours of fasting during Ramadan is a form of intermittent fasting and is also an opportunity for people to reset their digestive system, boost metabolism and lose weight.
Benefits of Ramadan:
Dr Meghana Pasi, Nutrition Consultant at MyThali of Arogya World in India, suggests healthy fasting tips to follow during the month of Ramdan.
- Do not overload with food while breaking the fast. Your body needs more fluid first. Hence, break your fast with lemon juice or coconut water for hydration. Avoid caffeine.
- Eating a high calorie, sugary and oily meal can lead to indigestion and gastric issues. Try and avoid sweets, mithais, sugary drinks and bakery products.
- Your Iftar meal should contain a source of complex carbohydrates which provides enough energy along with fibre and minerals.
- Fill half your plate with colourful vegetables as they are rich in vitamins, minerals, and fibre and provide nutrients with very little calories.
- Eat good amount of proteins like dals, whole legumes, lean meat, fish, milk products and eggs.
- Prefer a fruit, handful of nuts, or salads as snacks. Fruits and vegetables are rich in vitamins, minerals and fibre. Fiber not just keeps our bowels healthy but also regulates blood glucose levels.
- Few healthy food options: Broccoli-egg fritters, hummus dip with olive oil and homemade pita bread, black beans and avocado on toast, lentil soup, low fat yogurts, fruit smoothies, grilled kebabs, baked snacks in place of fried snacks like samosas and cutlets, dates-oats kheer, cut fruits, sauteed vegetables, millets khichdi, curd rice, sprouts salad.
If you plan your meals in advance and be mindful about the portion sizes, you can definitely benefit from Ramadan’s Intermittent Fasting regime and gain maximum nutritional benefits.
Source: Hindustan Times
