Food Consumption During Ramadan

Ramadan is considered as the king of the 11 months by Muslims all around the world because during this month, as this Holy Month is full of blessings and a chance for repentance. The fasts during this month all you to self reflect and let go of your ego and vain nature. Not only do you change your eating habits, but you also change your body’s biological clock.

Your body starts using the energy it has already stored when you are fasting by slowing down your metabolism. So, it is always a good idea to have a fulfilling Sehri and a nutritious Iftaar. Eating junk or unhealthy food doesn’t help your body is sustaining the fasting hours efficiently and you might find yourself feeling lightheaded or weak if you don’t take care of what you are intaking at sehri or iftar. So, here are the food items you should eat and avoid during this month. Another pro tip is to conduct your grocery shopping online from the comforts of your home so you save yourself from roaming around a supermarket while you are fasting!

What are Your Body’s Nutritional Needs During Ramadan?

The little meals you are used to eating during a day is no longer possible when you are fasting during Ramadan so to meet the energy requirements of the day, you need to consume food items that are rich in vitamins, nutrients, protein and carbohydrates. You also need to drink a lot of water to make sure your body is hydrated throughout the day. 

However, this does not mean that you stuff everything all at once at sehri. Your body can’t consume all the energy at once and it’ll just convert it into fat, making you gain weight. For adults, drinking 2-3 glasses of water before sehri and after iftar totals to 2-2.5 litres of water which is enough for you as other beverages and food items have water content too. 

What to Eat? 

Skipping sehri and eating a heavy dinner after iftar is something a lot of people do and also something should be avoided! You are not feeding your body from dinner time to next day iftar time! This could result in you having low blood pressure, sugar and other problems. You may also experience lightheadedness and fail to concentrate on anything during the day. 

Include eggs, dairy products, cucumbers and other fresh vegetables in your sehri. Fruits are a great option too and don’t forget to use olive oil if you are gonig to fry something. You can also eat wheat bread, pasta or other food items rich in carbs and fibre at sehri so you can meet the energy level required by your body. 

How to Stay Healthy and Hydrated?

It’s best to avoid activities that require you to be really physical as your body can dehydrate quickly because of them. If you are an athlete or someone whose job requires physical labour, you best have a very healthy diet and maybe some food supplements too to support your body’s needs. 

Someone who regularly exercises needs to assure that their daily requirement of energy, protein and water is fulfilled at iftar time and sehri time. It’s also a good practice to decrease your exercise duration while you are fasting. 

A lot of people consume a lot of food at iftar and very quickly too because of the hunger they are facing. But this is not beneficial for your body. You should first hydrate your body by having soup, water or some freshly squeezed juice. After 10- 15 minutes have the main course; you can go and pray in the meantime! This routine will help you in eating less, still feel full and have all the nutrients required by your body. 

Ramadan is a sacred month and Muslims fast to understand how those who are in need and can’t fulfil their hunger feel. Keep in mind that these people don’t have dishes lined up at sehri or iftar. Be charitable to them and keep your body clean from junk food and excessive eating.