Ramadan

Healthy Eating During the Ramadan

Ramadan is an opportunity to cultivate good eating habits that will stay with you after the fasting month ends. Below are a few tips to help you.

Hydrate before eating
Drink plenty of fluids such as water, freshly squeezed juice, or milk. This will prevent dehydration and provide your body with the essential fluids it needs. Drink 1 – 2 glass of water before your meal and not during your meal to avoid delaying your digestion process. Be wary of Ramadan drinks because they contain a lot sugar and calories.

Break your fast with solar dried bananas or dates
Solar dried bananas or dates  – nutritious burst of natural sugar that fuel your body with much needed energy. Break the fasting with solar dried bananas or dates to replenish your blood sugar.

Have a bowl of soup
Soups are a great dish. They’re rich in water and help you hydrate. Consume, lentil, tomato, or vegetable soup and avoid cream-based soup.

Eat your greens
Vegetables are rich in vitamins, minerals, and fibre and provide so many nutrients in so little calories.

Choose good carbs
Treat yourself with complex source of carbohydrate, include brown rice, whole grain pasta or bread, potatoes or burghul. Complex carbs provide a more stable and sustainable source of energy in addition to fibre and minerals.

Incorporate lean protein
Eat high quality protein that are highly digestible and contain all the essential amino acids. Your body uses these to build and maintain muscle mass. Beef, milk, yogurt, eggs, cheese, fish and poultry are all complete high-quality proteins. Choose lean proteins to get the benefits with little saturated fats. Include fish, skinless chicken or turkey and low fat dairy to have as part of your iftar meal. If you’re vegetarian, you can select other protein sources such as legumes, beans and nuts.

Take it easy
Don’t be in a hurry to finish your food. After being deprived of eating for an entire day, overloading on food may lead to indigestion and other gastric problems. Have a light meal that includes reasonable food portions.

Avoid foods high in fat, salt and sugar
Replace sweets and sweetened drinks with naturally occurring sugar in fruits, such as dried fruits and fruit salads.

PT Sinar Solusi Indonesia delivers its mission by donating solar dried bananas to the Bintan community.