How should Sahri and Iftar be eaten to stay healthy during Ramadan, says nutritionist

During the holy month of Ramadan, devout Muslims are busy in worship. During this time, they fast by eating in the morning and break their fast in the evening after worshipping throughout the day. It is important that the food consumed from Iftar to Sahri be healthy and nutritious. Ramadan provides an opportunity to practice everything including restraint, self-control, and physical and mental well-being. However, due to wrong eating habits and irregularities, many people suffer from illness, fatigue, or various digestive problems during Ramadan.

To maintain health during Ramadan, one must be careful. Nutritionist Roksana Tonu, Nutrition and Diet Consultant at NutrilearnBD in Mirpur, the capital, spoke to Channel 24 Online about what the diet should be like during this time.

The nutritionist said that some common complaints are seen among many people during Ramadan. These are - excessive fatigue after iftar, reluctance to pray Tarawih, increased acidity or indigestion after iftar, feeling weak all day, especially if you skip Sahri, and having trouble controlling your weight or making wrong decisions to lose weight quickly.

Nutritionist Roxana said, fasting teaches us restraint. All kinds of physical and mental restraint are maintained. But after iftar, food is set aside. Many people eat extra food. Which is not right. After not eating all day, it is important to choose the right food for iftar.

Why choosing the right food for iftar is important:
According to nutritionists, after fasting all day, many people start eating fried rice, onion, beeguni, potato chops, etc. immediately after eating sugar syrup. The risk of acidity, indigestion, and weight gain increases due to the excess oil and calories in these foods. Therefore, it is important to choose easily digestible and nutritious foods for iftar.

Some tips for a healthy iftar:
One of the main ingredients of iftar is sherbet. Various types of sherbet can be kept in it. For example, isabgul husk, tokma, chia seeds (soaked in the morning), pink salt water, coconut water, betel sherbet and lemon water. If you have mint leaves at hand, you can also use mint leaves. This will give the sherbet a beautiful flavor.

Many people have fruit juice during iftar. In this case, it is better to chew the whole fruit instead of having juice. You can have different colorful fruits. And it is normal to have dates. If you want, you can eat a date first during iftar. The body should be hydrated as much as possible. You should take care that the body does not become dehydrated. For this, diversify your iftar with healthy drinks of your choice.

In addition, eating yogurt, red chira or oats and fruits together provides nutrition and energy. You can eat it with boiled or cooked chickpeas, tomatoes, carrots, cucumbers, onions, and eggs. It has a balance of protein, fat, and fiber. If desired, red rice or red flour roti, vegetables, fish, meat, or eggs can also be added. Sometimes, vegetable khichuri is also a good option.

Sugary sorbets, extra sweets, or jilapi-like foods provide quick energy to the body. These should be eaten in moderation. Because, these quickly increase blood sugar, but also reduce blood sugar. As a result, you feel very tired during Tarawih.

What should dinner be like:
Nutritionist Roxana said that if you eat relatively heavy food for iftar, it is better to keep dinner light. Soup, milk, nuts, eggs, or salad are suitable. Cucumbers, carrots, beets, tomatoes, capsicum, or raw papaya can be added to the salad. You can add a little olive oil.

Is it right to skip Sahri:
Nutritionist says that skipping Sahri to lose weight during Ramadan is a misconception. Although it may seem like a way to create a calorie deficit. But skipping this meal often leads to fatigue, weakness, dehydration and a tendency to overeat during Iftar. Which ultimately hinders the goal of losing weight.

Excessive spices, oily and fatty foods should be avoided during Sahri. You can eat red rice, lentils, vegetables, red flour bread, fish, eggs, milk, salads, etc. You can also eat curd or oats one day instead of rice every day. Many people want to keep the food light during this time. They can have eggs, milk, nuts, bananas. You can eat a date at the end of the meal. It is not right to eat dry and processed foods during this time. Avoid drinking tea or coffee. These increase dehydration.

Finally, this nutritionist said that during Ramadan, you cannot just be moderate in food. During this time, staying healthy through proper diet, adequate water intake, and regular light exercise should also be the goal. You should be aware of your body's needs, only then will fasting be comfortable and healthy. And if you have any kind of physical problem, you should seek medical advice without delay.