Ramadan food tips: What to eat and what to avoid

Ramadan is a few days away, and while the holy month is full of goodness, it falls on the summit of summer this year. It is important that we maintain our energy levels and avoid the temptations of unhealthy foods that come with the Ramadan season.

"In Ramadan, our diets are altered to a large extent, as we eat only during Suhoor (before sunrise) and Iftar (at sunset). As such, these two meals are an essential part of the fast, although it is a good idea to consume a low glycemic index (GI), both Suhoor and Iftar should be well balanced and contain elements of each food group, such as vegetables, cereals, meat, dairy products, and fruits, "said Rahma Ali, clinical dietitian at Burjeel Hospital Abu Dhabi, in a Press release.

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"Suhoor must be healthy to provide enough energy to last during the long hours of fasting. It is important that the food you eat keeps it hydrated, so pay close attention to the food selection during Suhoor," Ali added.

Food to eat during Suhoor - Foods rich in proteins: eggs are rich in protein and more nutritious. Not only do they help you stay fuller, but they can also be done in various ways to suit your taste buds.

Food not to eat during Suhoor - Simple or refined carbohydrates: are foods that last only 3 to 4 hours and are low in essential nutrients, such as sugars, white flour, cakes, donuts, croissants.

Food to eat during Suhoor - Food rich in fiber: the oatmeal is rich in fiber and is a perfect meal that your body needs during Suhoor. Soluble fiber becomes a gel inside the stomach and delays digestion, which helps reduce cholesterol and blood glucose, perfect for keeping you energized during your fast. 

Food not to eat during Suhoor - Salty food: the imbalance of sodium levels in your body makes you very thirsty during fasting, so avoid salted nuts, pickles, french fries and foods that contain soy sauce.

Food to eat during Suhoor - Foods rich in calcium and vitamins: dairy products are a great source of nutrition. Opt for a yogurt shake or choose a vanilla and honey smoothie to stay full and hydrated throughout the day.

Food not to eat during Suhoor - Drinks with caffeine: coffee has caffeine that leads to insomnia and restlessness. Also, it does not hydrate and keeps you yearning for water all day.

"While Suhoor is important, the eating habits during Iftar cannot be ignored, so it is important during Ramadan to break the fast with a balanced diet that ensures that the essential nutritional needs of your body are met - and potassium that is lost to sweating, especially during the summer, "said Ali.

Food to eat during Iftar - Fruits rich in potassium: dates are potent sources of nutrients and excellent foods to break the fast. Not only does it help you hydrate quickly, but it also gives you instant energy, so you feel rejuvenated after long hours of fasting.

Food not to eat during Iftar - Carbonated drinks: Avoid taking processed drinks and carbonated drinks. Stick to regular water or coconut water to quench your thirst.

Food to eat during Iftar - Sufficient liquids: drink as much water or fruit juices as possible between Iftar and bedtime to avoid dehydration.

Food not to eat during Iftar - Foods with high sugar content: foods with high sugar content such as sweets, chocolates, should be avoided. They are an instant source of weight gain and can lead to complexities if consumed every day.

Food to eat during Iftar - Raw nuts: almonds contain good fats that are essential, especially when your body has been craving fats after long hours of fasting. It is a perfect Iftar article that helps you feel full and in control, without the need to rob you.

Food not to eat during Iftar - Fried foods: fatty and fried foods, such as fried meatballs and samosas, should be avoided. Also, avoid fatty curries and greasy pastes to obtain health benefits for your body during Ramadan.

Food to eat during Iftar - Hydrating vegetables: cucumbers, lettuce, and other vegetables are high in fiber and are loaded with the goodness of moisturizing properties. Not only does it help your body feel fresh, but it is also an excellent option to keep your skin healthy and avoid something called constipation during Ramadan.

"Fasting during Ramadan can help to improve one's health, but only if it is done properly, if not, it can cause lots of harm than good. It is essential to have self-control when you come across a tasty variety of delicious foods. Ramadan is a month to get rewards and benefits, and increase your spiritual connection, "concluded Ali.