Top 5 Healthy Foods to Include in Your Ramzan Meal Plan

Ramadan is a month in the muslim calendar when all muslims fast from sunrise till sunset. It is a period of intense worship where you fast, pray, read quran, come together to pray taraweeh (night prayers), do charity and have sehri and iftar together as family/community.

Fasting in Pakistan, can be quite a challenge due to the climate and prolonged fasting hours but we have compiled a list of foods that help you stay full for long, and be hydrated throughout the day.

1. Yogurt

It’s no surprise that yogurt is a superfood and offers countless benefits. One of them being that it’s super hydrating and cooling for your gut. The probiotics in yogurt help your body with inflammation and prevents heartburn, especially when you eat a lot of fried food at iftar on an empty stomach. Moreover, yogurt is an incredible source of protein and helps you stay full for longer.

2. Protein 

Talking about protein, it is essential for one to consume a lot of protein because it keeps you fuller for longer, as opposed to carbs. Eggs, chicken, fish are great sources of protein which help you stay fuller for longer while also being light on the stomach. Lean meat is another great option for getting your protein in. 

3. Dates

The one quintessential food for ramadan are dates. Breaking your fast with dates is sunnah but it is also a great source of instant energy due to their natural sugar content. Dates help you regulate your blood sugar levels after a long day of fasting. Since they’re a good source of energy, it is advised to include them in your sehri too as they’ll help sustain your energy throughout the day. 

4. Complex Carbs

Carbs are quite possibly the best source of energy, however not all of them can keep you full for long. Complex carbs, like wholewheat paratha, barley porridge, brown rice, oats, quinoa or even whole-wheat bread are the ones you should go for during sehri. They satiate you, take time to digest and thus keep you full for longer hours. They also have a lower glycemic index than simple carbs, which means they won’t raise your blood sugar levels as much and consequently your energy level will be rather linear. 

5. Fruits and vegetables

Fruits and Fruit chaats are a must at Pakistani iftar table, all for the right reasons. Fruits contain a lot of fibre which is great for digestion. Fruits and Vegetables with a high water content like watermelon and cucumbers and celery are great for sehri because they keep you from getting thirsty throughout the day. Fruits can be used as a topping for oats and that could be the perfect sehri bowl. 

While certain foods can help you with your fasts, there are a lot of habits that need to be changed in order for you to stay healthy during ramadan. While it is common practice for most of us to have fried foods and overeat in Ramadan, It is one of the worst things you can do on an empty stomach.

It is best to break your fast with dates and fruits and then after a tiny break you can start eating, in small intervals to prevent overeating and indigestion. Remember, Ramadan is about devoting yourself solely to worshipping and it is important to not get carried away from the main purpose of this month. Hope these tips help you with your health journey this ramadan!