The type of food items that you select to eat or not to eat during the month of Ramadan turns out to make a huge difference to your energy levels. After fasting for almost 15 to 16 hours a day, there is often an urge created to overeat delectable food items served at Iftar dinner and a bulk of sugary beverages on top of the list during Sehri, but you might be in taking a bulk of the damage for your body.Suhoor and Iftaar meals taken on a regular basis must be well-balanced and must be having a proper proportion of food items such as meat, veggies, dairy products, fruits, and cereals. The holy month of Ramadan usually improves our overall health and lifestyle, but only if the fasts are observed in a proper manner. But, if not, it can cause more harm than doing good to your physical health. You need to be conscious about self-controlling yourself on the dinner table as the primary thing to be remembered as a teaching of Islam during the month of Ramadan is to feel the hunger and restrict yourself with patience to increase your spiritual connection towards Allah.Here are the perfect recommendations for food items to eat and avoid during Sehri and Iftaar by SooperChef:

Suhoor Foods

Sehri needs to be a wholesome package of high nutrient food items, enriched with an energy booster appetite to last during the long hours and a complete day of fasting. It is critical to intake such type of food that makes you stay hydrated. Be careful about what you eat during Sehri.

What to eat during Suhoor

Protein-rich foods

Eggs are considered as a high source of protein and other essential nutrients. It keeps your stomach full for the rest of the day, but it can also be made according to your taste and preference. Parathas with an omelet or a fried egg make a perfect combo during Sehri.

Fiber-rich food

Oatmeal is a perfect nutrient for fiber intake, that is required by our bodies during Sehri. Soluble fibers from oatmeal converts into a gel as it enters our stomach, slowing the digestion process, leading to reduce the cholesterol level and blood glucose, making you energized throughout the complete Roza.

Calcium and vitamin-rich food

Dairy products are a rich source of calcium and protein and a perfect source of nutrient as well. You need to select yogurt as a Sehri intake. Add honey to boost its flavor or make a milkshake by adding some fruits such as mango, strawberry etc. that will keep you hydrated for the rest of the day.

What to avoid during Suhoor

Refined Carbohydrates

White flour, sugary items, donuts, chips only provide the feeling of a filled stomach that lasts for a couple of hours and then again you feel the urge of eating. These type of food items must be avoided.

Salty & Spicy food

An improper amount of salty and spicy items in your body makes you feel really very thirsty during fasting. You need to avoid salted nuts, chips, pickles and food items that contain sausages as well.

Caffeinated drinks

Tea and coffee have a high level of caffeine in it that leads to restlessness and insomnia. Moreover, these drinks make you dehydrated for the rest of the day as you need to intake more water during the time of Sehri.

What to eat during Iftaar

Potassium-rich fruits

Potassium is essential for the balanced functioning of major body organs. Its primary role includes reducing body cramps and balancing body fluids and electrolyte of the whole human body. Dark leafy greens, beans, potatoes, yogurt, bananas, etc. are a good source of potassium. Breaking your fast with the date provides an instant energy booster. Moreover, it is a Sunnah to be followed.

Sufficient fluids

Intake as much water or fresh fruit juices as possible during the time of Iftaar to avoid bedtime dehydration as your body lacks the hydration process throughout the day during fasting.

Dry Fruits and Nuts

Almonds and cashew nuts consist of healthy fats that are important for the intake, especially when our body craves for fats after hectic long hours of fasting. Raw nuts are essential for Iftaar as they maintain the cravings of hunger without making your stomach bloated.

Fresh Veggies

Cucumbers, lettuce, and other fresh veggies are rich in water and fiber. They not only make your stomach cool and hydrated but also a great option to keep your skin healthy and nourished, avoiding constipation during the month of Ramadan.

What to avoid during Iftar

Carbonated drinks

You need to quit drinking any sort of carbonated beverages as they are high in sugar, increasing obesity and the risk of gaining more weight. They also cause bloating and gas issue to the stomach, leading to poor digestion. You need to stick to the regular water.

Sugary Food Items

Chocolates, Desi sweets must be avoided during the time of Iftaar as they are a bulk load of calories, creating a huge sum to gain more weight and leads to other serious health-related issues such as high cholesterol level, heart diseases, and diabetes as well.

Fried Items

Fried and greasy food items such as samosas, pakoras, and oily gravies in the meals should be avoided during the time of Iftaar as they contain a high amount of fats. Eating fatty foods after a complete day of eating nothing can lead to acidity and improper digestion.

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