Tips for Healthy Sehri and Iftaar


The long hours of fasting during the day can make it difficult to choose the right foods for sehri and iftaar. It is a common misconception that eating heavy food items for sehri will help to keep hunger at bay during the day. Foods that are oily and fattening will only make it more challenging for your body to digest them. This will lead to bloating and an unpleasant sensation during the day. Similarly, it is a general tradition to indulge in deep fried treats when the time comes to break the fast. People also tend to overeat since the long hours of fasting leave them feeling like they need to eat a larger quantity of food to make up for the lack thereof during the day. These eating habits are unhealthy, and instead of helping your body to detox and recuperate, the month of Ramadan can actually have the opposite effect on your system.

Useful Tips for the Month of Ramadan

Keep the following suggestions in mind and try to implement as many as you can so that you can enjoy the month of Ramadan to the fullest:

  1. Eat foods that contain complex carbohydrates and fiber. These foods take longer to break down and subsequently release energy in measured quantities. This allows energy to be released throughout the day, keeping your energy levels stable despite the long hours of fasting.
  2. Some healthy food options include eggs, whole-grain products, dairy items, fruits, vegetables, nuts, fresh fruit juices, healthy fruit milkshakes, low-fat milk, and lean meat.
  3. Do not drink too much water all at once since this causes bloating and indigestion. Sip water slowly and over a period of time.
  4. Do not drink too many cups of tea at Sehri. Tea contains caffeine which causes urination and water loss.
  5. To promote healthy digestion try to sleep early and wake up with enough time to eat your sehri slowly.
  6. Avoid fried foods and fatty junk foods at both sehri and iftaari. They have zero nutritional value and just put additional pressure on the digestive system
  7. Avoid eating foods that release energy in sudden bursts such as candies and chocolates. Also try to avoid eating very spicy food. Your aim should be to relieve the pressure off your digestive system as much as possible.

Healthy Options for Sehri and Iftaari

The following foods will help you follow a healthy and nutritious diet plan during the month of fasting:

  1. Almonds: A few almonds can go a long way to provide you with ample energy to stay active during the day.
  2. Fruit Bowl: A good selection of fruits will not only provide you with all the beneficial nutrients you need, but will also leave you feeling full for longer periods of time and provide you with energy.
  3. Milkshakes and fruit juices: Fresh and healthy milkshakes and juices are an excellent way to stay hydrated and to obtain essential nutrients. These powerful drinks can keep your strength up during the day.
  4. Yoghurt: You can have yoghurt as is, or you can experiment by adding chunks of your favorite fruits or nuts in plain yoghurt.
  5. Boiled Egg: Eggs are an excellent source of protein and will leave you feeling full for a reasonably long duration of time.

Have A Wholesome Ramadan

It may be tempting to eat delicious fried and fattening foods at sehri and iftaar, but such foods will only impact your health in a negative way. You can of course eat such foods in a limited quantity, but do not turn them into a regular feature all throughout the month of Ramadan. Be mindful of your health and you will feel refreshed during the day instead of lethargic and uncomfortable. As always, stay happy and make the most of this month!

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