Nutritional Advice During Fasting

Diet during fasting

During the holy month of Ramadan, as always, following a varied and balanced diet, that is, providing different types of food in proportion to each other, is recommended to maintain the health of the body. It is also recommended to choose from various foods from all six main food groups (slices of bread and cereals - vegetables - fruits - meats - milk and dairy products - fats).

Meals during fasting

Suhoor meal in Ramadan:
• Eat low-volume, nutrient-rich foods low in salt, low in fat, and low in sweet.
• Use a variety of vegetables (in addition to providing the vitamins and minerals the body needs, vegetables prevent thirst and dry throat, predispose a person to the coronavirus).
Avoid sugary foods at dawn (insulin-induced sugary foods cause severe hypoglycemia, leading to premature starvation).
• Protein foods such as kebabs, fish, and dry and oily foods such as cutlets, sausages, by-products, and spicy foods cause a feeling of thirst and dry mouth during the day due to the current situation facing the outbreak of coronavirus. It is better not to be consumed at dawn.

Iftar meal during Ramadan:
Avoid overeating and eating light and high-energy foods
• Drink a glass of warm water or milk, light tea with dates or honey at the beginning of Iftar
• Use light foods such as porridge, rice milk, bread and cheese, and vegetables
Consume low-fat soups, low-fat cereal soups, oil-free Halim (Halim is a good source of starch, fiber, potassium, and magnesium.)
• Eat okra and zucchini, which are high in sugar and fat. (Excessive consumption of sugary and sweet substances, in addition to causing obesity, also weakens the immune system.)

Dinner during Ramadan:
One of the critical meals in Ramadan is dinner. It is better to have dinner about an hour after a light iftar.
• For dinner, use meat, chicken or fish, legumes, bread or rice in the form of pilaf and stew, low-fat cutlets, various dishes with vegetables and buttermilk.
• The food eaten at dinner should be low in fat and low in salt. After dinner and before going to bed, it is recommended to consume fruits and liquids to compensate for dehydration and maintain the body's health and safety.
• At dinner, instead of consuming sweet drinks such as carbonated beverages, beer, industrial juices, and various syrups, it is recommended to use healthy drinking water, traditional buttermilk and liqueurs, and very low-sugar homemade syrups.

Nutritional recommendations to strengthen the immune system during Ramadan

Due to the current situation with the outbreak of coronavirus, the following food sources are recommended to strengthen the immune system during Ramadan:
Use of vitamin A sources
Use of vitamin E sources
Use of vitamin C sources
Using sources of B vitamins
Use of iron sources