Some Proper Meal Tips during Ramadan

Hamad Medical Corporation (HMC) is encouraging residents to create a proper meal planner in advance that will enable healthy eating and ensure their body gets its daily required nutrients during Ramadan. meals during Ramadan are divided into four parts – Iftar; after Taraweeh prayers; after midnight; and Suhoor (pre-dawn).
a.it should still be a healthy meal and overeating should be avoided
b.It is ideal to first eat three pieces of dates at Iftar, followed by a drink of water or fresh juice or low fat yogurt to compensate for the dehydration and to provide your body with its relevant nutritional requirements
c.At Iftar, it is always advisable to give the stomach some time to relax and adjust to receiving food after the long fasting hours. Before eating solid foods after Maghreb prayer, a cup of soup and some low calorie salads, rich in fibers, are good for the stomach and preventing constipation and indigestion,
d. the ideal light meal after Taraweeh can be any type of starch, such as a small roll, and a piece of fruit with a cup of low fat milk and its products.
e. People should opt for a more healthy choice such as vegetables, a type of meat, any starchy food and a half cup of fresh juice or a piece of fruit. They should avoid high calorie foods that can lead to weight gai
f.eating fewer sweet desserts that most people consume during Ramadan because the sweets contain high starch, sugars and saturated fats that suppress appetite and prevent the urge to eat healthy food.
g. drinking too much tea and coffee in Ramadan as they tend to block iron absorption and increase urine flow that can lead to dehydration. “It is advisable to replace tea and coffee with mint and ginger drinks to avoid bloating

 

I would like to add, they can try fruits and vegetables that will keep them hydrated during the day of fasting like cucumber, tomatoes, watermelon, baby carrots, strawberries.

 

My advise to all my brothers and sister who are fasting to avoid oily foods, that leads to bad health, cholesterol and heart burn. Advise should break fast with dates, fresh juices and fruits, proper meal. Do not eat heavy before Taraweeh prayers as it's get difficult for praying long, try to take dinner after Taraweeh, that will give us energy until Suhoor. Do not eat whole night.