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Saturday, July 20News That Matters

NUTRIENTS AND DIET FOR HEALTHY RAMADAN

Ramadan is the holy month of forgiveness and mercy. There are several physical as well as mental advantages of fasting. However, in this holy month, you should also pay attention to your diet and nutritional requirements in order to spend a healthy Ramadan. Here is a complete guide for you on the diet and nutrients that are required by our body for a healthy Ramadan;

BASIC NUTRIENTS REQUIRED BY OUR BODY EVERYDAY

1) Carbohydrates

Carbohydrates provide energy to the body that is required to carry out our daily activities. Moreover, carbohydrates are also responsible for maintaining blood glucose levels of our body. You can consume carbohydrates from brown rice, whole-wheat bread or pasta. Whereas, in Ramadan, you can obtain it from; fresh or dried fruits or dates as they contain natural sugars which are extremely necessary for extra energy that you surely require in this holy month.

2) Proteins

These are known as the building blocks of the body tissues. Best protein sources are; chicken, fish, chickpeas, nuts, beans and lean meat. You need to consume enough amount of proteins in your Ramadan meal as it makes you feel full until its time for the next meal, so you eat timely.

3) Fats

They are another source of providing energy to your body required by the body cells to function normally. Some good fats are healthy for your heart, hair, and skin while the unsaturated fats should be avoided as they don’t provide any single benefit, in fact, they increase the risk of heart diseases and cholesterol levels in our body. Good fast can be obtained from; nuts, vegetable oil, olives, and fish whereas, the unhealthy fats are found in ghee, butter, and savory cooking.

4) Vitamins and minerals

Vitamins and minerals have an important role in; enhancing the body’s vitals and immunity, helping the cell to function normally and supplying antioxidants to the body so that body cell gets protected from various diseases. Vitamin and minerals sources include; whole grains, fruits, vegetables, and nuts. Make sure you consume enough vitamins and minerals in Ramadan as each of its sources has a great value on the table of Iftar and Suhoor. Furthermore, you should also consume milk as it is a source of vitamins and calcium that are extremely important for healthier bones.

A DIET FOR HEALTHY RAMADAN

Fasting in the month of doesn’t mean that you can’t balance your diet. Following a balanced and nutritional diet in Ramadan is no big deal. An average person who weighs 50+ kg requires around 1800-2000 calories in order to maintain his/her weight and to function actively and properly.

Here is a simple diet plan that you can follow to fulfill all the basic nutritional requirements of your body in the holy month of Ramadan;

IFTAR

  • 2 dates
  • A bowl of salad
  • Roasted chicken
  • A cup of Laban (low fat)
  • Green beans with a cup of rice

SNACK

  • Half cup of fruit salad
  • A wheat bun
  • Low-fat yogurt
  • Low fat Labneh

SUHOOR

  • Low-fat milk
  • Brown bread
  • Orange
  • Fava beans

Follow this diet plan and understand the basic nutritional value of the nutrients in order to make yourself healthier in Ramadan.

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