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Eating healthy during Ramadan in Qatar
We all love a full spread during iftar and every household has at least a few fried snacks on the table coupled with a main dish or two.
However if you are looking for ways to enjoy your iftar and keep your calories in check, here’s a list of helpful tips as recommended by Hamad Medical Corporation (HMC) to eating healthy during Ramadan. As a bonus we have also included a couple of places that offer either a healthy iftar box or a complete ready to eat Ramadan box consisting of meals for iftar, the late night snack and suhoor.
Tips for eating healthy during Ramadan
HMC recommends breaking your meal times into three parts during Ramadan; the iftar meal, the late night snack (Ghabga) and the midnight meal (Suhoor) in addition to sticking to four main rules throughout the month which are:
- Breaking your fast with dates and water
- Incorporating soups and salads into your food plan
- Avoiding fried and fatty foods and substituting it with baking or grilling
- Avoiding sweets every day during Ramadan and restricting them only during special occasions
What types of food are healthy to eat during Ramadan?
Iftar
Break your fast with dates and water, eating between 1-3 dates and one glass of water. Include a soup that comprises either vegetables, lentils, barely or chicken and one that is free of fat and cream.
HMC recommends eating appetizers that are rich in vegetables such as Fatoush, green salad and tabbouleh sprinkled with a hint of lemon or vinegar. If you have a craving for snacks consider baking them as opposed to having it fried.
For the main meal incorporate one carbohydrate such as rice, bread or pasta with one protein such as meat, chicken or fish.
Places to buy dates: Any supermarket in Qatar (Al Meera, Carrefour, Lulu), Souq Waqif and Souq Al Baladi
Here is a list of more places to buy dates in Qatar.
Suggestions for carbohydrate food: Kabsa, thareed, pasta, whole-wheat bread, chapati
Late night snack (Ghabga)
Right after taraweeh prayers, the norm is to indulge in a lavish spread just before you hit the bed. HMC recommends incorporating a balancing act; if you have a heavy iftar, have a light snack and vice versa. While you can enjoy carbohydrates such as rice, pasta, bread or chapati, include a protein source that is a vegetable such as a lentil, chickpeas or fava beans.
HMC further recommends adding a salad to this meal to meet the body’s requirements for fiber and minerals. Even though the mouth watering sweets are extremely appealing, you need to stay away from them too and instead top up on water to stay hydrated.
Suggestions for late night snacks: different types of salads, pasta, thareed, naan and curries, baked snacks etc
Suhoor
Waking up for suhoor is challenging. Hence it is best to keep your meal light and complete it half an hour before the adhan (call to prayer). Even for the suhoor meal it is recommended to stay away from salty foods and sweets.
Suggestions for suhoor meals:
- Whole grain bread with labneh plus a piece of fruit
- Cereals with fresh milk plus dried fruits
Get your healthy iftar fix from these restaurants in Qatar
Cooking up a healthy meal plan every day is not an easy task. If you are pressed for time, here’s a list of places where you can get ready to eat meals during the month of Ramadan. Simply call and reserve your reeady-to-eat meals to enjoy delicious guilt-free food this Ramadan.
Ideal Diet
What’s available: Click here for complete meal plan
Package: Only iftar meal and Ghabga or complete Ramadan meal plan available daily for 26 days
Rate: From QAR 974
Location: Ahmed Bin Ali Street, Doha
Contact: 50135392
Visit: Instagram page
Low Calories
What’s available: click here for the meal plan
Package: Complete meal plan available daily for 26 days
Rate: QAR 2699
Location: Al Waab and Al Duhail
Contact: 4443324/31117617
Visit: Instagram page
Dr. Diet Qatar
What’s available:
- Iftar box: Main course + snack +salad + soup
- Ramadan meal plan: 3 meals + 2 snacks OR 2 meals + 1 snack
Package: Iftar meal only or complete Ramadan meal plan for one month.
Rate: From QAR 1500
Location: Doha
Contact: 50004931/70049477
Visit: Instagram page
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Eat Smart
What’s available: Click here for the meal plan
Package: Complete Ramadan meal plan for one month
Rate: From QAr 1380
Location: Al Kharaitiyat, Palm Tower B, Madinat Khalifa, Lusail Boulevard and Wajba
Contact: 33801122/33157239
Visit: Instagram page
Diet Delights Qatar
What’s available: Click here for the meal plan
Package: only iftar box or complete Ramadan meal plan for one month
Rate: From QAR 1299
Location: Al Nuaija
Contact: 44339444
Visit: Instagram page
Healthy Kitchen
What’s available: 1 iftar meal + 1 suhoor meal + 1 salad + 1 dessert + 1 soup
Package: Complete Ramadan meal plan for one month
Rate: QAR 2700
Contact: 33301344
Visit: Instagram page
Nourish Qatar
What’s available: 1 iftar meal + side dish + 2 snacks + drink + dinner + suhoor
Package: Complete Ramadan meal plan for one month
Rate: From QAR 2160
Contact: 44143321/31117784
Visit: Instagram page
Perfect Nutrition Center
Package: Iftar box or complete Ramadan meal plan for 1 month
Location: Al Dafna, Muaither and Al Wakrah
Rate: From QAR 1490
Contact: 448336693/44180248/44355899
Visit: Instagram page
If you would like to take a break from eating healthy and dine out, here's a list of hotels with exciting iftar and suhoor offers.
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