Many people’s eating regimen varies during Ramadan, either by overeating unhealthy foods, or by reducing the amount of food, but nutritionists recommend that you eat certain foods during the holy month, especially at the time of suhoor.
what to eat during Ramadan
One of the best foods to eat in Ramadan month from iftar to suhoor, which you should be careful to have in your fridge:
Milk is an important source of calcium, especially when added to cereals, making it an ideal suhoor meal, which gives you activity all day long.
Drinking milk also contributes to increased feeling full, and not wanting to eat more in the period after suhoor meal, thus reducing obesity or digestive problems.
It also improves the psychological and mood, and maintains the health and beauty of the skin, as it saves it from the fatigue that may appear during the fasting, especially in the summer.
Milk contains some strains of bacteria, which eliminate migraines, while some species have shown their ability to reduce cholesterol levels in the body.
Skimmed milk also helps treat certain gut infections and maintain bacterial balance in the intestines, helping to stop diarrhea, as a result of celiac disorders that some people may experience in Ramadan.
Spinach is a leafy vegetable that contains many nutrients beneficial to public health such as iron, calcium, magnesium, and manganese, as well as vitamins a and pc.
It helps lower blood pressure, prevent constipation, control blood sugar and control the body’s ph level, contributing to increasing energy level and reducing weight gain in Ramadan.
Eggs are a source of protein, and by eating boiled during suhoor, they help reduce thirst or hunger. Eggs maintain a healthy thyroid, and the body is free from inactivity during fasting and intestinal problems and abdominal pain, both during fasting and after iftar.
It is one of the foods that should be in the refrigerator constantly during the month of Ramadan, it is great for making fruit juices, or you can use it as an alternative to fat.
One of the benefits of yogurt is that it contains probiotics, which help digestion and enhance body immunity.
Yogurt helps regulate bowel movement and relieve diarrhea, making the body benefit from food and help maintain energy and recovery during the month of fasting.
It is important to keep fresh vegetables washed, which are essential foods to eat in Ramadan.
Vegetables contain a large percentage of water, as well as c and b vitamins, calcium, and caffeine acid, which moisturize the body.
It is rich in fiber that makes you feel full longer, reducing the stress and lethargy that a fasting person may develop.
Eating from one to three pills that pass during suhoor, or to break fasting, is very important, it contains natural fructose and is rich in fiber.
One of the benefits of dates is that it contains a high percentage of fiber, especially insoluble, making it healthy for the digestive system at iftar.
Dates also act as an effective treatment for constipation, especially if they are in the form of juice. Dates soluble fibers lower bad cholesterol and protect the heart and arteries.
Fish remains one of the most important nutrients, as it is a high source of protein and is important for fasting people, especially for those over the age of 40.
Scientific research has confirmed that eating fish protects against blood clots because of its amino acids, as well as preserving body tissues.
Fish of all kinds do not conflict with fasting people who seek to lose weight during the holy month, nor do they conflict with fasting people with chronic diseases.
what to avoid during ramadan
Are there foods to be avoided in Ramadan? A question that is in the minds of many men and women, especially those who follow a weight loss diet, diabetics, or those with stomach problems and indigestion, the answer to this question will be presented to you in the next lines
In Ramadan, the body needs light foods that do not exhaust the stomach after long hours of fasting, so there is a range of foods that you should avoid or reduce at iftar or suhoor, including:
Fried and high-fat foods
Eating fatty and fatty foods after many hours of fasting causes stomach problems such as acidity and indigestion, including fat-saturated samosas where the body stores them quickly, as well as fried foods in oil such as kunafa, zainab, and qataif.
Doctors, therefore, recommend that you reduce the intake of these foods in order to keep the stomach healthy, or prepare them in another way in the oven instead of frying them in oil.
Foods high in sugar
The holy month of Ramadan is famous for oriental dessert dishes such as kunafa, qataif, and dumplings, which contain a high percentage of calories, which later turn into accumulated fat resulting in increased body weight, and health problems if you eat large amounts of them over the course of Ramadan month.
Nutritionists, therefore, recommend reducing the intake of these foods and avoiding high-calorie foods.
Rich foods hold water in the body, increase thirst throughout the day, and raise blood pressure, including herring, sardines, fish, turkey cheese, and pastrami.
It is therefore recommended to avoid eating such foods within the month of Ramadan whether for iftar or suhoor.
Foods rich in spices and seedlings
Foods rich in spices, chili or peppers make it difficult to digest the stomach, thirst, increased acidity, burning, and stomach irritation.
It also increases the feeling of thirst and the desire to eat a large amount of water throughout the day, so it is recommended to avoid it completely in the month of Ramadan.
Canned foods contain wasted fat that poses a significant risk to human health, raising cholesterol and increasing the chance of atherosclerosis.
It is therefore recommended to eat fresh foods and stay away from canned foods, especially after fasting for 14 hours.
Sweets of all kinds, whether oriental or western, increase cholesterol thanks to the high calories and harmful fats they contain that lead to atherosclerosis and increase body weight at the same time.
It is therefore recommended to eat a very balanced amount of them commensurate with the number of calories prescribed for your body and to resort to the natural sugar found in fruit which supplies the body with energy, vitamins, minerals, and water as well, without causing increased body weight.
One of the most recommended foods to avoid either at iftar or at suhoor is pickles of all kinds, as it contains a large percentage of sodium, making you feel thirsty all day long.
It can be replaced by a chopped option, watercress or a green salad dish.
It is recommended to reduce the intake of starches such as rice and pasta during iftar, because they fill the stomach and at the same time cause weight gain, preferably eating only 5 spoons of them and eating too many protein-rich foods as they benefit the body and do not increase weight.
Eating citrus fruits such as oranges causes acidity, stomach burning, and colon bloating and gases, especially after fasting for long hours, as citrus fruits are rich in fiber and give your stomach a feeling of fullness.
It is therefore recommended to avoid eating them within Ramadan month and replace them with other fruits that power your body.