What to eat during Ramadan? Here is a complete meal plan

Ramadan is a great opportunity to stop bad eating habits and adopt a healthier diet. Fasting, if done with an eye to eating nutritious, healthy food in the right amounts, can benefit your health. Fasting relieves and boosts the digestive system while increasing its efficiency, and helps adjust triglyceride levels in the blood, according to Hamad Medical Corporation (HMC).

It is important to eat modest portions, especially when breaking your fast.

Break your fast with dates

Dates are an ideal choice for fueling an empty stomach because it is rich in sugar, fiber, minerals, vitamin C, potassium, magnesium, iron, and small amounts of protein and fat.

Dates are easily digested. Eating dates after a long day of fasting can help the body’s blood sugar levels quickly go back to normal.

Incorporate soups and salads into your food plan

Along with adding variety to every table during the holy month of Ramadan, soups help in replenish the fluids lost in your body while fasting. Soups are also a healthy nutritious dish. You can look up online for easy and healthy soup recipes such as lentil soup, pumpkin soup, and chicken soup.

Hydrating vegetables such as cucumbers, lettuce, and others are high in fiber and water. They will help your body to stay cool.

Stay away from fried and fatty foods

As much as we love fritters, it is advised to avoid greasy and fried food during Iftar as they are loaded with fat and stored in the body as fatty tissues. It also causes indigestion and acidity.

Avoid carbonated drinks

Processed drinks or carbonated drinks are generally high in sugar. Drinking those during Iftar can cause bloating and indigestion. Yogurt drinks or fruit juices are a healthier option to quench your thirst.

Avoid eating desserts every day

Save the desserts for special occasions. You can alter desserts with a healthy fruit bowl of your choice.

Healthy Ramadan meal plan by Hamad Medical Corporation

Healthy Iftar meal plan:

- Break your fast with three dates and a cup of water

- Have your favorite soup (avoid creamy and fatty soups)

- Eating appetizers after soup will prepare your stomach to begin the digestion process. It is recommended to pick appetizers that are rich in vegetables such as fatoush, green salad and taboule sprinkled with a hint of lemon or vinegar without any added salt.

- The main meal should include carbohydrates such as rice, pasta, bread, and proteins including red meat, chicken, or fish.

Late night snack ideas (Ghabgha):

Food intake at this meal is a balancing act and it depends on the person’s food intake during other meals. If you have a heavy Iftar, then the Ghabgha meal should be light.

You can eat foods containing carbohydrates (whole wheat bread, rice, pasta, etc.) and change the protein source such as opting for a vegetable protein (fava beans, chickpeas, lentils, etc.)

Include a salad to ensure that the body’s requirements for fiber, vitamins, and minerals are met.

Remember to consume sufficient amounts of water to ensure an adequate supply of the body’s requirements for liquids.

Suhoor meal:

The best time to eat Suhoor is half an hour before the Adhan. You can have something light such as whole grain bread with labneh and fruit or cereals with milk and dried fruits.

Keep your hand away from desserts as it will increase your feeling of hunger a few hours after you start your fast. Also, avoid salty foods because they trigger thirst.

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