You are what you eat! And this phrase works well at every phase of your life, and Ramadan is the best time to put this phrase into practice.
Ramadan fasting gets really difficult when the temperature goes up in certain parts of the country, and most of us tend to focus on cravings and eat things that we don’t really want to, or must avoid eating. Other than that, breaking your fast with rich and fried food is another common aspect in most houses. We understand how tempting these yummy fried goodies are; but we bet that you’re well aware of how much harm these foods are doing to your body.
So, we’re here to help you out with a few nutritious food options that you might consider for your fasting.
Adding healthy amounts of iron, protein, Vitamin C, B-Complex to your diet helps in building and replenishing your body every day. Let’s check out a few more practices that you can follow to make your fasting better & healthier for you and the detoxification it was meant to be.
Healthy Sehri options
Sehri is the most important part of Ramadan fasting, as this is the only meal that keeps your body fuel running throughout the day. A simple yet nourishing meal helps you stay active throughout the day. Avoid spicy and heavy fried meals, because these food options tend to make your stomach bloated or create acidity. Rather, opt for food options like curd, buttermilk, fruits salad, plain khichdi with mixed veggies, whole wheat chapatis with vegetables, dal or chickpeas, sprouts salad. Make sure you add in fresh fruit juices to your meal as well. These meal options are sure to keep you hydrated and fueled up for the day.
Avoid oily and fried foods
Fasting without food and water for the entire day could be extremely tiresome and draining for the body. Hence, while you’re breaking your fast in the evening, make sure you give priority to hydration above anything else. Drink lots of water and fresh fruit juices. This help in rehydrating your body while supplying it with essential vitamins & electrolytes. Make sure you do not indulge in too much fried food; they can be extremely tempting but will end up making you thirstier. Oily and fried foods on an empty stomach can also result in major bloating and acid reflux. This will keep you feeling uneasy throughout the night and by the time it’s time for Sehri, you’re going to feel even more sick. So, avoiding these oily and fried foods is the key to better fasting.
Safe and healthy Iftar spread
Like sehri, Iftar is also another important part of the day. This is that time of the day when you finally break your fast and let your body hydrate. The smart way to eat during iftar is to go slow in spite of the temptation & urge to eat & drink as many things and as much as possible; all the yummy food spread in front of you would make you want grab everything at once but you need to slow down. If you are someone who suffers from acidity problems, then it would be wise to break your fast with some sabja or basil seeds soaked in water. Once you’ve taken this, wait for 15-20 minutes and till then you can keep sipping on cold water. Later, you can start by eating a handful of soaked dry fruits and drinking lemon-jaggery water that helps kickstart your hydration. You can then slowly start with your meal. Your meal must not be too heavy, it should be a combination of a healthy balanced diet with equal amounts of proteins, carbs and vitamins. Don’t forget to add in curd, fresh fruit juices and water. Avoid artificial packed fruit juices, as these are extremely high in sugar.
Fruits and foods to avoid on empty stomach
While fruits are a great source of vitamins and proteins, it would be wise to avoid certain fruits and fruit juices. Fruits like banana and mango create heat in the body and might upset your digestion if taken on empty stomach. Again, citrus fruits like oranges, sweet lime and pineapple are high on Vitamin C and these fruits might create acid in your stomach and end up giving you an acid reflux attack. Another drink item that you must avoid on an empty stomach is milk in any form. Milk is extremely high on lactic acid and this might again create a major acid reflux and at times lead to nausea as well.
The key to a smart and healthy fasting is not to invest time on what not to eat, but in investing your time in preparing a menu that is light, healthy and wholesome at the same time. Moderation works best in all cases and when exercised, will lead to a peaceful roza!