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.
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Foods to avoid
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Replacement /
Healthy alternative foods
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Deep-fried foods,
e.g. pakoras, samosas, fried dumplings
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Whole grains, e.g.
chickpeas (plain, or with potato in yogurt with different Indian spices),
samosas baked instead of fried, and boiled dumplings
|
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High-sugar/high-fat
foods, e.g. Indian sweets such as Ghulab Jamun, Rasgulla, Balushahi, Baklawa
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Milk-based sweets
and puddings, e.g. Rasmalai, Barfee
|
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High-fat cooked
foods, e.g. parathas, oily curries, greasy pastries
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Alternate with
chapattis made without oil, and baked or grilled meat and chicken.
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|
Cooking methods to
avoid
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Replacement / Alternative
methods
|
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Deep frying
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Shallow frying –
usually there is very little difference in taste
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|
Frying
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Grilling or baking
is healthier and helps retain the taste and original flavor of the food,
especially chicken and fish
|
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Curries with
excessive oil
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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
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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.