Healthy eating in Ramadan

Iftar meal marks the end of fasting. Good eating habits always get ignored during Ramadan as most tend to indulge in a scrumptious meal after a day of fasting.

Having a balanced iftar is important as it is the meal that replenishes energy back into the body and helps sustain the next day of fasting..

Ramadan gives us an opportunity to develop good eating habits that will stay with us after Ramadan ends.

The Business Standard has picked up a few tips to help make the month of Ramadan a healthy one.

Breaking fast with dates

It is a tradition to break the fast with a bite of date fruit. Breaking the fast with a date is a wise health choice as the fruit contains a nutritious burst of natural sugar that fuels the human body with much needed energy. Low blood sugar causes headache and dehydration, so it is wise to break the fast with two dates to refill the sugar levels in your body.

Focus on good carbs

Make sure your iftar meals contain a healthy blend of carbohydrates, preferably complex ones. Brown rice, whole grain pasta or bread, potatoes or puffed rice are good sources of complex carbs. Such carbs provide a more stable and sustainable source of energy in addition to fiber and minerals.

Eat lean protein

Include high quality protein in your iftar meals as proteins are highly digestible and contain amino acids. Beef, milk, yogurt, eggs, cheese, fish and poultry are sources of a complete set of high-quality proteins.

Choosing lean proteins allows you to avoid fats. Include fish, skinless chicken or turkey and low fat dairy as part of your iftar meal.

If you are vegetarian, you can select other protein sources such as legumes, beans and nuts.