Foods to Avoid During Ramadan

Take Healthy Food for Best Performance

Recommended Foods to Eat During the Holy Month of Ramadan

During the month of Ramadan, please avoid the following foods & take their replacements to ensure healthy & enjoyable life with all blessing of Ramadan.

Foods to avoid	Replacement /         Healthy alternative foods
Deep-fried foods, e.g. pakoras, samosas, fried dumplings	Whole grains, e.g. chickpeas (plain, or with potato in yogurt with different Indian spices), samosas baked instead of fried, and boiled dumplings
High-sugar/high-fat foods, e.g. Indian sweets such as Ghulab Jamun, Rasgulla, Balushahi, Baklawa	Milk-based sweets and puddings, e.g. Rasmalai, Barfee
High-fat cooked foods, e.g. parathas, oily curries, greasy pastries	Alternate with chapattis made without oil, and baked or grilled meat and chicken.
Cooking methods to avoid	Replacement / Alternative methods
Deep frying	Shallow frying – usually there is very little difference in taste
Frying	Grilling or baking is healthier and helps retain the taste and original flavor of the food, especially chicken and fish
Curries with excessive oil	Start with measuring the oil used in curry and try to bring the oil content down gradually, e.g. reducing five tablespoons to four. This is a good way of reducing oil without noticing much difference in the taste. A useful tip is to use more onions and tomatoes in the bulk of the curry

Further suggestions:-

Drink sufficient water between Iftar and sleep to avoid dehydration.

Avoid spicy foods.

Consume sufficient vegetables at meals. Eat fruits at the end of the meal.

Avoid intake of high sugar (table sugar, sucrose) foods through sweets or other forms.

Normal or overweight people should not gain weight. For overweight people Ramadan is an excellent opportunity to lose weight. Underweight or marginally normal weight people are discouraged from losing weight. Analyzing a diet's energy and nutritional component, using food composition tables or computer software, will be useful in planning an appropriate diet.

Avoid caffeine drinks. Caffeine is a diuretic.

It is recommended that everyone engage in some kind of light exercise, such as stretching or walking. It's important to follow good time management practices for prayer and other religious activities, sleep, studies, job, and physical activities or exercise.