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A Ray of Hope

As with any kind of food, a balanced diet during Ramadan is key. Another key is self-control. It is so tempting to keep on reaching for all that delicious food, so beautifully displayed. Without a balanced diet and self-control, almost all foods have the potential to harm you.

The first thing you need to consider is to ensure that your Ramadan food contains portions from all the essential food groups:

  • Vegetables
  • Fruit
  • Grains (cereals), mostly wholegrains and/or high fiber cereal varieties
  • Lean meats and poultry, fish, eggs, tofu, nuts and seeds
  • Dairy products like milk, yoghurt and/or alternatives (preferably reduced fat)

Cooking Tips

  • Avoid frying and deep frying
  • Shallow-fry (the difference in taste is minimal)
  • Grill or bake

Food that Helps

Complex carbohydrates are found in barley, wheat, oats, millet, semolina, beans, etc. This type of food releases energy slowly during the long hours of fasting. Food rich in fiber is also digested slowly. You can find these fibers in bran, cereals, whole wheat, grains, seeds, potatoes (with the skin on), vegetables and almost all fruit.

Food that Harms

Deep-fried, fat-rich, and sugary dishes are the biggest culprits in health issues that directly result from food. Anything that needs an excessive use of oil to cook should be avoided.

Try to avoid consuming a big Sahoor, and make sure that it includes slow digestive foods.

Final Thoughts

Food is a pleasure. It becomes even more of a pleasure during Ramadan. But too much food can turn into a silent killer. Always keep your weight (short-term impact) and your arteries (long-term impact) in mind while buying, cooking, and consuming food.