HYDRATION:
Make sure to get in 2L between Iftar and Suhoor. This can be achieved by:
– Eating fruits and vegetables with high water content
• Watermelon, strawberries, melon, apples, orange, pineapple, peaches
• Tomato, cucumber, celery, iceberg, broccoli, cauliflower
– Eating foods with high water content
• Soups
• Milk/yogurt
• Smoothies
– Keeping a 1L bottle with you – finish it twice.
Avoid too much of caffeinated drinks such as coffee, tea and cola, because caffeine can increase urination, which may lead to dehydration.
Avoid drinking sugary liquids – cold drinks, juices (smoothies are a better option), Rooh Afza/ Tang with added sugar.
THE RIGHT WAY TO DO SUHOOR:
– Wake up early and have enough time to eat slowly at suhoor.
– Do not overeat, rather make the right food choices that will keep you energetic throughout the fast.
THE RIGHT FOODS AT SUHOOR:
Our suhoor should include foods that provide us enough energy to last until Iftar. Make sure to include:
– Complex Carbohydrates – as they contain fiber and will provide us with Satiety. These include:
• Wholegrain options – Whole Grain Bread, Chappati (from Atta), Oats, Barley, Bran flakes.
• Fruits and vegetables, beans, chickpeas and lentils, seeds
– Healthy unsaturated fats like avocado, unsalted nuts, salmon, olives and olive oil.
– Protein containing foods- egg, lean chicken/meat, lentils, beans, chickpeas.
Salty Food: Avoid salty food in Suhoor as salt stimulates thrist
THE RIGHT WAY TO DO IFTAR:
– Break your fast the Sunnah way – dates and water.
– Leave the table, do your prayers and then return for the rest of the meal.
• This gives our stomach enough nutrition to reduce our hunger levels so that we make healthy choices once we return for the meal and don’t overeat.
• Chew your food slowly and keep assessing your hunger. Don’t binge with the thought that you did not eat the entire day. Your stomach size has been reduced after the fast, it needs to be filled slowly as well.
THE RIGHT FOODS AT IFTAR:
– In general, avoid fried and processed foods high in fat or sugar. Limit fried foods to a small portion twice/week.
– Continue your meals as you had them before Ramadan. Adequate carb portion (Rice/Chappati) along with a portion of protein (Meat/Fish/Chicken) and a good portion of vegetables (brightly colored).
– You don’t need to eat Pakoras, Samosas and Dhai Baray and all other traditional Iftar items every day. Limit them to 1-2/wk and continue having usual dinner as you had before Ramadan.
– Have a fruit bowl as dessert.
