Live Healthy, Fast Healthy

Healthy Iftar Menus

• 3 dates, 4 oz fresh juice, and 1 cup vegetable soup with some pasta or crackers.
• Pita bread with chicken, salad, and hummus and one or two pieces of Baklava.
• Fruit salad with cream as appetizer followed by chicken with boiled rice, vegetable curry and mixed salad.
• Baked fish with roasted vegetables or fish curry with rice, followed by sweet vermicelli or one piece of Jalebi (sweet).
• Pasta cooked with vegetables and chicken or fish, and a slice of plain cake with home-made custard.

Healthy Suhoor Menus

• 1-2 servings of fruits as an appetizer; 1-2 servings of whole wheat or oat cereal or whole wheat bread with a cup of milk.
• A bowl of porridge with milk, one slice of toast, and a handful of unsalted nuts.
• Wheat-based cereal with milk, a plain scone or crumpet, and an apple or banana.
• A pear or an orange followed by a bowl of shredded wheat.
• Cheese followed by one teaspoon of jam with crackers or toast, and a handful of dried fruits.

Handy Health Tips

• Drink sufficient water after Iftar and before sleep to avoid dehydration.
• Eat fruits at the beginning of the meal.
• Consume a sufficient amount of vegetables at meals.
• Avoid intake of foods with high sugar content, such as sweets.
• Avoid spicy foods.
• Avoid caffeinated drinks such as coke, coffee, and tea. Green tea or other herbal teas are recommended.
• Engage in some kind of light exercise, such as stretching or walking. It is important to follow time management practices for Ibadah, sleep, studies, job, and physical activities/exercise.
• Intake of a balanced diet is critical for maintaining good health, sustaining an active lifestyle, and reaping the full benefits of Ramadan.

Foods to Avoid

• Junk food (chips and candies)
• Processed food (ready-to-cook foods, frozen foods, etc.)
• White flour (Maida)
• Too many fried foods (try baking, grilling or roasting instead of frying)
• Excessive sugary foods (save them for Eid)
• Excessive carbohydrates (rice, potatoes, pasta, and so on)

Healthy Alternatives

• Baked Samosas and boiled dumplings
• Chapattis made without oil
• Baked or grilled meat and chicken
• Homemade pastry using just a single layer
• Milk-based sweets and puddings
• Chickpeas’ Chat
• Yoghurt Raita with fresh salad
• Corn on the cob