Healthy Ramadhaan Eating Plan by Professor Celene Bernstein B.A. (Wits), Dip. Applied Nutrition (Life Science Inst.) I suggest you consider the following tips:
Divide your food into three meals. Sahoor is the morning meal when the fast starts, Iftar is the evening snack when the fast is broken, and then dinner. Let us start with Sahoor.
THE MORNING MEAL:
This should be a light meal generally eaten about half an hour to one hour before dawn. A diet that is less than your normal amount of food intake but is balanced, is sufficient enough to keep a person healthy and active during the month of Ramadan.Here are some healthy foods to eat during Sahoor. (You can take 2 Klamath (a vitamin and mineral formulation before eating with water.This will help balance your blood sugar, give you energy and keep you focused. )
Eat oat cereal with fat free milk. Those who cannot tolerate milk must try fermented products such as buttermilk (lassi – without sugar) or plain fat free yoghurt or soya milk plus 1 fruit plus 1 Tablespoon of Chia seeds or ¼ cup raw nuts OR Low Glycaemic load Fruits such as the berries with seeds or nuts OR 2 slices whole wheat bread with low fat or fat free cottage cheese or Hummus or Tahini sauce or a hard boiled egg or an omelette with 1 egg yolk and 2 whites in spray and cook or a little olive oil plus lots of tomatoes and mushrooms .
Here are some healthy foods to eat during the Iftar.(occurs after sunset) – This is the meal you break your fast with. The body’s immediate need at the time of IFTAR is to get an easily available energy source in the form of glucose for every living cell, particularly the brain and nerve cells.
I suggest taking 2 Klamath with water (a vitaimin and mineral formulation ) Then have 3 Dates and 120mls of diluted fresh fruit juice are good energy sources. Dates and juice are sufficient to bring low blood glucose levels to normal levels and they also provide the much needed “instant” energy along with hydration. You could also have some vegetable soup. These foods maintain water and mineral balance in the body and that is what is needed especially after a fast.. Too many servings of sherbets and sweets with added sugar have been found to be unhealthy.
DINNER – MAIN MEAL
First of all, there is no need to consume excess food at dinner All meals should have a mix of lean protein and unrefined grains or complex carbohydrates .
This helps balance your blood sugar levels. i.e. breast of chicken or lean red meat or grilled fish – about 90 grams – the size of your palm with the same amount of brown rice, or brown basmati rice or quinoa .You could also have lentils or beans . You must add lots of vegetables to your dinner meal.
Vegetables are a good source of dietary fiber, vitamin A, carotene, lycopenes, and other phytochemicals, which are antioxidants. These are helpful in the prevention of cancer, cardiovascular diseases, and many other health problems. 5 almonds or 1 tablespoon of raw peanut butter could be eaten as a snack before sleep It is also important how you prepare your meals: Bake or grill foods instead of frying them, and if frying, decrease the amount of oil used.
Try to measure the oil in spoonfuls instead of just pouring it from the bottle. Choose lower fat and lean cuts of meat. Skin chicken and remove any visible fat Drink as much fluid (preferably water) as possible. It is advisable to consume at least 8-12 cups between iftar and bedtime so that your body may adjust fluid levels in time for the next day before iftaar.