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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)
- 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