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With Ramadan approaching, it's probably the right time to think of how you can make
Iftar a perfectly balanced meal for you and your family, since it is probably the
most substantial one you’ll have every day! A balanced and healthy Iftar will provide
your body with the necessary without adding unnecessary calories, in comparison
to a large Iftar which can often lead to a feeling of discomfort in your stomach.
Make healthy food choices: Choose wisely from within the different
food groups which include grain products, fruits and vegetables, meats and legumes,
dairy and alternatives. You can also benefit further by varying your intake from
within the food groups. For instance, choose wholegrain bread, brown pasta or long
grain rice more often. Consume lots of vegetables and a minimum of 2 servings of
fruit groups. Have lean meat cuts, fish and your skinless chicken more often. Switch
from full fat milk and dairy products to low fat options, which would still provide
you with the calcium that you need, minus the extra calories. And go slow with the
usage of oils, and enjoy lighter sweet options!
Prepare your food using healthy cooking methods: Try to bake your
fatayer or sambosa instead of having them fried. Steam your vegetables for few minutes
to enjoy their crunchy taste; this would also retain their vitamin content which
could be otherwise lost with prolonged cooking. Cook your main dishes with a variety
of vegetables, cut down on fat and salt which would make it healthier for your heart
and well-being in general. Focus on soups as they provide you with the fluids that
you have lost during your fast. It also serves as a great source of fibre, vitamins
and minerals which will help boost your immunity
Control the size of your portions: Eating big food portions might
lead to weight gain. It could also result in a distended stomach and a feeling of
discomfort. So remember to be moderate by controlling your portions to accommodate
the variety of food that will be available during your Iftar.
Balance your dish: For a well-balanced meal, try dividing your main
course plate into 3 portions: one quarter with carbohydrates and their alternatives,
another with meats and their alternatives, and half your plate for salad and cooked
vegetables. This will help cover your body’s nutritional requirements without necessarily
adding extra calories to the food you are consuming.
Include the essentials: Add a tablespoon of olive oil to your salad to enhance
your heart health. Drink laban as a fresh drink rather than sweetened juices or
soft drinks, because laban will provide you with a generous quantity of calcium
to maintain healthy bones. Also include dried fruits which serve as an instant source
of energy after a long day of fasting.
Vary what you eat: Sticking to one kind of food for Iftar may prevent your
body from having enough nutrients for its proper functions. When your food intake
is varied, you are more likely to take in all the nutrients you need. And for more
health benefits, vary your Iftar choices within your week and month.
Iftar is a special gathering that you enjoy with your family and friends. This is
why it is essential that you make wise food choices, to feel healthier and fulfilled.
But most importantly, having a healthy Iftar everyday will help you and your family
stay nourished and energetic all through this holy and blessed season.
Iftar is a special gathering that you enjoy with your family and friends. This is why it is essential
that you make wise food choices, to feel healthier and fulfilled. But most importantly, having a healthy Iftar
everyday will help you and your family stay nourished and energetic all through this holy and blessed season.
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