The month of Ramadan is the month in which the Quran was sent down,
a guidance for the people, and clear verses of guidance and criterion.
[Quran: Chapter 2:183]

Sponsored

Sunday, August 23, 2009

How to Fast Healthily During Ramadan

Eating Healthy During Ramadan Gives Us Energy to Embark on Increased Religious Obligations

It can be very easy to fall into a bad routine during Ramadan. The lack of food may give us excuse to be lethargic, lazy and irresponsible towards the many obligations and duties in our lives. We may slack off at work, stop studying at school and so on. That is very bad, and contrary to what it expected of Muslims during Ramadan.

To counter this, the article below shows how you can maintain a healthy diet while fasting. Here are some simple guidelines to make sure that your diet remains balanced and healthy during this fasting period:

This Type of Schedule is NOT what You Want During Ramadan


Don't skip breakfast (Suhoor) Even though sleep may seem far more appealing than waking up to force down some food, don't skip breakfast. Breakfast is the most important meal of the day. Research has shown that breakfast provides the essential energy and nutrients needed for concentration, while keeping hunger symptoms like headaches, fatigue, drowsiness and restlessness at bay. In addition, it speeds our metabolic rates. It is therefore vital to ensure an adequate intake at breakfast time.

Eat a wide variety of foods When your daily intake is limited to two meals per day, you need to put extra effort into including foods from all the food groups. Our bodies need at least 40 different nutrients daily, to ensure that we grow properly and maintain good health. Although most foods contain more than one nutrient, no single food provides all the necessary nutrients. Moreover, foods have benefits that can't be replicated by a pill. So it is important to eat a wide variety of foods every day, to ensure that we get all of these nutrients. Select foods each day from each of the five food groups:

· Breads, cereals and other grain products
· Fruit and vegetables
· Meat, fish and poultry
· Milk, cheese and yoghurt
· Fats and sugars (these are low in nutrients & high in calories, so limit intake!)

Eat low glycaemic (GI) foods at breakfast to help control blood sugar levels Carbohydrates are classified according to their glucose response or glyceamic index (GI). The GI measures how fast the carbohydrate of a particular food is converted to glucose and enters the bloodstream. The lower the GI, the slower the food is converted to sugar and the longer it satisfies your hunger. Selecting low GI foods helps maintain normal blood sugar, minimises hunger pangs & satisfies appetite without providing excess calories. Also, by controlling blood sugar levels, you prevent excessive eating binges as a result of low blood sugar levels. Remember to include low GI foods at each meal, and to avoid eating high GI foods on their own, but rather to mix them with low GI foods, which will give an intermediate GI overall.

Be aware of your cooking methods By making small changes in your cooking habits, you can create great-tasting foods that are also healthy for you. Many of those treasured family-favourite recipes have a very high fat content for today's health-conscious living. Don't give up on your favourites – just convert them!

Here's how:

· Always trim off excess fat from before cooking, or use venison, chicken and soya as lower fat options. Remove poultry skin & choose light meat (eg. breast).

· Cut down on fat intake during cooking:

- cook onions in a little water or vegetable stock rather than oil or butter
- use non-stick frying pans & non-stick sprays rather than oil or margarine
- bake, grill or roast foods rather than frying
- cook roasted meat or poultry on a wire rack so that the fat can drip off
- Steam or boil vegetables
- when preparing rice, noodles & other grains, season with herbs, spices & broths rather than added fat
- prepare soups, gravies & sauces in advance, so that they can be refrigerated, allowing you to remove the layer of fat that forms on top.
- Use herbs and spices to add flavour & zest to low-fat cooking. Basil, bay leaf, oregano, & rosemary add distinctive flavours & colours to meat & vegetables. Spices, like cinnamon, ginger & nutmeg enhance the sweet taste of foods, & seasoning blends, such as chilli powder, curry powder provide a complex array of flavours

· Avoid taking in too much salt

- Use garlic, dry mustard, pepper, onions, mushrooms & tomatoes to add flavour to meat and vegetables - Add sliced lemon or lemon juice to white meats & fish
· Make healthy changes to recipes Cut the fat in half - if a recipe requires cream or whole milk, use evaporated or fresh skim milk. If a recipe requires a whole egg, use two egg whites, etc.

Eat enough carbohydrate foods - especially those rich in fibre These foods provide the body with energy. They are rich in B vitamins, and are an excellent source of fibre. Hi-fibre foods also fill you up more than low-fibre counterparts. Foods high in fibre include brown rice, wholegrains, fresh fruit and raw veggies.

Remember your fruits and vegetables - Fruit and vegetables add colour and variety to the menu. They are "protective" foods as they help the body fight off sickness and disease. They are also rich sources of a variety of vitamins, minerals, and fibre, and are low in calories.

Drink sufficient fluid - Always include water in your diet, and cut down on caffeine-containing beverages. Caffeine is a diuretic and will not provide adequate hydration.
We all know that maintaining a balanced diet by eating healthily has a vital influence on your well being. Try following the above principles so that this fast period does not sway too much from the principles of good nutrition.

Source: www.themodernreligion.com

Over-eating is Dangerous So Avoid It


Enjoy Ramadan Tastes from Around the World
Here on the Ramadan Blog!


Ramadan Iftar Recipe from India

Ramadan Iftar Recipe from Singapore

Ramadan Iftar Recipes | Middle East Soups

Ramadan Iftar Recipe from Morocco

Ramadan Iftar Recipe from Saudi Arabia

Ramadan Iftar Dish from Saudi Arabia - Al Kabsa

Ramadan Iftar Dish from Syria - Chicken Fatteh

Ramadan Iftar Recipe from Kuwait

More on Ramadan Iftar Recipes

Labels: , , ,

Special Ramadan Series

Dear Reader, Assalaamu’alaikum.

Ramadan Mubarak. We wish you a blessed and productive Ramadan! Make no mistake about it - keeping the fast and increasing our acts of worship during this blessed month is not an easy task. The physical demands of balancing work or school with fasting all day, feeling fatigued and less effective than you normally are, waking up for Suhoor, praying Teraweeh and Tahajjud prayers, dealing with sleep deficits.

But the last thing we would want is to let Ramadan pass us by without doing all that we aim and desire to. Do not allow yourself to feel guilty or regretful when Ramadan passes.

The Ramadan Series will send you emails with practical tips on how to gain and maintain the physical and spiritual energy necessary to embark on increased religious oligations so that you will reap the benefits from this blessed month. This includes special Ramadan duas to say during the month. Do sign-up today!

* Email
First Name
Last Name
* = Required Field
Share

12 Comments:

Anonymous learn Quran said...

Very nice post.Well by getting healthy food which you healthy and strong during the blessed month Ramadan.You can maintain a healthy diet while fasting. Thanks for sharing such guidelines which can make your diet remains balanced and healthy during this fasting period.

August 17, 2011 at 2:37 AM  
Anonymous OnlineQuranLesson said...

Quran is the ultimate guidance for manking so if you want to study quran online with tajweed and tarteel then visit our site

December 21, 2018 at 8:52 AM  
Blogger Learn Quran said...

Ramadan is an important month for all Muslims of the world, in which Allah pays a reward for a worship many times as compare to other months. Ramadan is intended for the sake of Allah. Allah says "The fasting is for me and I will give its reward." There is also a source Quran to get the strength of Allah, which is best known to the Holy One. Click on Learn Quran to get more detail about Quran.

February 28, 2019 at 2:13 PM  
Anonymous Learn Quran said...

Ramadan is the most honorable month for all the Muslims of worldwide. Ramadan is the ninth month of Islamic Calendar. In Ramadan the Muslims of the whole world have fasting. Allah says about the Ramadan that "Fast is for me, and I will give its reward." You can learn more about the Ramadan and its blessing in Learn Quran Online.

March 4, 2019 at 1:39 PM  
Blogger waled mohamed said...

To all students around the world who want to learn Quranic Arabic, Arabic window online classes will help you to get the whole perspective on the language, it considers as the ideal for anyone who is interested in Quran and can't commit to a full-time course, this center is perfect for you, it provides professional tutors to teach you via Skype, so join us quickly.

quranic arabic course online

January 8, 2020 at 7:28 PM  
Blogger saadhaifaa said...

Learning Quran via Skype is the simplest way, so we suggest you Al-dirassa classes, which helps people to read Quran with Tajweed in a specified period of time, through conversation with specialists who use easy manners like repetition or researching, which will make you memorize Quran easily.
Learn Quran Online with tajweed by arabic Tutors

January 9, 2020 at 5:45 AM  
Blogger Engr. Yousaf Saleem said...

To all students around the world who want to learn Quranic Arabic, Arabic window online classes will help you to get the whole perspective on the language, it considers as the ideal for anyone who is interested in Quran and can't commit to a full-time course, this center is perfect for you, it provides professional tutors to teach you via Skype, so join us quickly
Learn Quran Online

female-quran-teacher

quran-reading

quran-memorization-for-kids

quran-translation

quran-for-kids-in-usa

online-quran-classes

online-quran-academy

March 10, 2020 at 2:28 AM  
Blogger John Rock said...

Excellent blog about the Ramadan I want to tell you my activities in Ramadan 2020 I offer prayers, recite the Read Quran and every Friday I go to Graveyard.

May 1, 2020 at 4:08 PM  
Anonymous Rattilonline said...

good infiromation

May 29, 2020 at 1:31 AM  
Blogger Carrie decker said...

Good information. Learn quran online with qualified quran teacher. Please visit online quran classes

February 17, 2021 at 12:50 AM  
Blogger Carrie decker said...

Online Quran Learning Classes in USA provide many Online Quran Courses for kids and adults. You will get free 3 Days trial Learn quran classes

April 24, 2021 at 10:38 AM  
Blogger seraj monieer said...



quran

November 12, 2021 at 11:13 AM  

Post a Comment

Subscribe to Post Comments [Atom]

<< Home

Related Posts with Thumbnails