Healthy Feeding During Ramadan

ramadan

The Ramadan season is here and there is the assumption that people lose weight when they fast but research has shown that this is not entirely true as people have be known to add weight if they do not maintain healthy eating habits during these times.

You might not need to hit the gym though as we have helped you select the best possible diet for the period.

Take a closer look.

MEAT AND OTHER PROTEIN SOURCES

Choose:

  • Fish
  • Grilled or boiled skinless chicken or turkey
  • Lean veal or lamb
  • Moderate amounts of prawns
  • Legumes such as beans, lentils, and peas
  • Eggs (egg yolk) 3 times per week (including eggs in cooked foods)

Avoid:

  • Fried chicken and duck
  • Fatty meats
  • Liver and organ meats
  • Hotdog and sausages
  • Large amounts of prawn, shrimp and shellfish

MILK AND DAIRY PRODUCTS

Choose:

  • Skimmed or low fat milk
  • Skimmed or low fat yoghurt and labneh
  • Low fat cheese

Avoid:

  • Whole milk
  • Ice cream and whipped cream
  • Full cream yoghurt and labneh
  • Full cream cheeses especially yellow cheeses
  • Creamy and cheese sauces

FRUITS AND VEGETABLES

Choose:

  • All fresh vegetables, boiled, baked, steamed or cooked with a little oil
  • Seasoned vegetables or vegetables with lemon juice or a little oil
  • Fresh fruits and natural fruit juice (in moderation)

Avoid:

  • Coconut (the only fruit rich in saturated fats that are unhealthy for the heart)
  • Fried vegetables
  • Boiled vegetables with butter
  • Juices with added sugar

BREAD AND GRAINS

Choose:

  • Arabic or brown bread
  • Plain spaghetti or rice (without ghee or high fat sauce)
  • Grains with no added fat
  • Baked or boiled potatoes

Avoid:

  • Pastries that contain large amounts of fat (doughnuts, croissants, Danish pastries)
  • Fried rice
  • Fried potato chips or French fries
  • Sweetened Kaak and deserts

ramadan