Social life during Ramadan is particularly active: people receive guests or are invited by relatives and friends. The visits are mainly centered around the fast-breaking meal, which is a rich and festive meal, during which the best dishes are served. During Ramadan, some people may not engage in physical activities and, as a result, gain weight during the month. People with diabetes may not control their disease well due to adopting unhealthy eating habits. By following simple recommendations, you can lose weight and lower your blood pressure and cholesterol levels. Maintaining these practices even outside of fasting times is encouraged.
Drink plenty of water (at least 10 glasses) and eat hydrating foods such as soup, watermelon, and green salad.
Avoid caffeinated drinks such as coffee, tea and Coca-Cola, as caffeine may cause some people to need to urinate more frequently, which can lead to dehydration. Also remember that sugary soft drinks will add calories to your diet.
Stay out of the sun when temperatures are high. Staying in a cool, shaded place is important.
Recharge your batteries by having a healthy and balanced Iftar.
Eat three dates to break the fast. Dates are an excellent source of fiber.
Incorporate plenty of vegetables into your meals to stock up on essential vitamins and nutrients.
Choose whole grains, which provide the body with fiber and energy.
Enjoy grilled or baked lean meat, skinless chicken and fish for a good portion of healthy protein.
In general, avoid fried and processed foods that are high in fat or sugar.
Enjoy your meal and avoid overeating by eating slowly.
Take a light Suhoor every day. This particularly applies to certain population groups such as the elderly, adolescents, pregnant and lactating mothers, as well as children who choose to fast.
Your meal should include vegetables, a serving of carbohydrates such as whole wheat bread/cakes, protein-rich foods such as dairy (unsalted cheese/labane/milk) and/or eggs, and a accompaniment composed of tahina/avocado. Avoid consuming too many sweets and limit fat and salt intake.
Sweets commonly eaten during Ramadan contain large amounts of sugar syrup.
The sugars recommended for consumption are those present in fruits rich in water, such as watermelon/melon or any other seasonal fruit, such as peach or nectarine.
Try to reduce your intake of high-fat foods, especially fatty meats, foods made from puff pastry, or dough to which fat/margarine or butter has been added.
Rather than frying, it is recommended to use other cooking methods, such as steaming, stewing, sautéing in a small amount of oil, and baking.
Avoid foods containing large amounts of salt, such as sausages, processed and salted meat or fish products, olives and pickles, appetizers, salty cheeses, different types of cakes, salads, ready-to-eat spreads and sauces (such as mayonnaise, mustard, ketchup).
When preparing the meal, it is recommended to reduce the use of salt as much as possible and, of course, remove the salt shaker from the table. Use herbs to enhance the flavor of cooked foods.
Eat slowly and in quantities appropriate to your needs. Large meals cause heartburn and discomfort.
Try to move as much as possible and be active in the evening, for example by going for a regular daily walk.
source emro.who.int
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