Your Guide to a Smart Diet Chart This Ramadan

Muslims worldwide eagerly await to fulfil their religious obligations during the holiest Islamic month of Ramadan. This year Ramadan was observed on Monday 6th May, 2019, with millions of Muslims across the globe keeping austere fasts for the next 30 days, according to the Islamic lunar calendar. The fasting ritual begins everyday at pre-dawn hours and the meal taken at that time is called Suhour. After the meal, from dawn to dusk hours the fasting is observed, only to be broken at dusk with Iftar.

Muslim brothers and sisters break their religious fast everyday at dusk by eating dry fruits, such as dates and other mouth-watering delicacies. However, it is best not to go overboard with the spirit of celebration by devouring oily foodstuffs or sugary goodies. While planing Ramadan food menu, let healthy eating be your mantra this Ramadan.

Ramadan Eating Rules

• You should have one meal called suhoor just before sunrise or dawn
• You should avoid eating or drinking during the daylight hours during Ramadan fast
• Once you see the moon in the sky, you can break the holy fast to drink and eat (iftar)
• If you happen to intentionally break the fast during the day, your fast automatically becomes invalid
• During the fasting period, you are allowed to shower and rinse your mouth, without swallowing the water
• You can break the fast by eating dates and other foodstuff
• The end of the reverent Ramadan period is celebrated as 'Eid-ul-Fitr' the Muslim religious festival of breaking of the fast

Healthy Ramadan Meal Plan

Ramadan gives you an excellent opportunity to start a new Ramadan diet chart and put a full-stop to bad food habits that can affect your health adversely. You should consider nutritious and healthy diet options. There are numerous health benefits of fasting, it fortifies the digestive system and also rectifies the triglyceride levels in your blood. After fasting it is important to replenish the body with a fully balanced meal that has the right mix of proteins, vitamins, minerals, carbohydrates, and other vital nutrients.

Pre-Dawn Meal Plan

Suhoor must be a wholesome meal that gives you energy during the fasting period. The best food that can provide great energy like complex carbohydrates and fibre-rich foods should be included. You can eat oats, whole wheat dishes, beans, rice, raw veggies, and fresh fruits. Fluid intake should be retained with fruit juices and caffeine drinks should be avoided.

Dusk Meal Plan

Breaking the fast with water and dates for Iftar is customary. It restores the body's sugar and salt levels. Dates are also very easy to digest and prepares the stomach to accept food after many hours of fasting.

Meal Plan Ideas:

• Breaking the fast with dates and a glass of water is a good choice
• Include soups, salads and fruit drinks in your meal
• Do not stuff yourself with fried fatty foodstuffs, stick to baked and grilled foodstuff
• Eat sweets every alternate days during Ramadan
• Include fresh veggies, lentils, and barley in your Iftar meal
• The main dish should include rice, bread, red meat, fish and chicken as you need carbohydrates to give you energy.

The holy Islamic Ramadan period is a time when Muslim brethren spend quality hours in intense prayer, ritual fasting and nightly feasts. Detaching from worldly pleasures, you can focus on doing prayers and visiting religious places like mosques. Fasting is said to be one of the five main pillars of Islamic religion.

Things to Avoid during Ramadan Fasting

Adult and healthy Muslims are required to do fasting from dawn to dusk daily all throughout the Ramadan month. However, people who are highly diabetic, ill, menstruating ladies, pregnant or breastfeeding women are exempted from the fast. Small children are not needed to observe fast. For health reasons, you can have a quick check-up with your local doctor in UAE before starting the fast.

FAQsWhat time can you eat during Ramadan?

At the end of each Ramadan day of fasting, it is highlighted by the Maghrib Prayer (4th prayer in the 5 Pillars of Islam) and the prayer is made just after sunset.

How to stay full during Ramadan?

To stay full and energetic during Ramadan, it is vital to avoid overeating. Have a balanced Iftar and chew your food to aid digestion. Have the soups and salads before having the main course. Drink 8 to 10 glasses of water (during non-fasting hours) to stay hydrated.

What types of food are eaten during Ramadan?

Eating nutritious meals and including healthy foods during Ramadan can help you retain enough energy that lasts all through the day. You need to include fruits, vegetables, bread, cereals, rice, potatoes, meat, fish, chicken, dairy products and even sugar-laden delicacies in little quantities in the Iftar meal. However, the key to healthy eating lies in having everything in moderate quantities.