As the holy Ramadan fasting begins, there are essential health tips that you should take seriously:
Stay hydrated by consuming water, zobo, tigernut milk, and water-rich fruits like apples, watermelons, and cucumbers.
Chew your food thoroughly for better digestion.
Plan and prep your meals in advance to reduce stress and uncertainty about what to eat each day.
Avoid fried and junk foods for a healthier diet.
Stock up your pantry to avoid shortages or long store lines during the COVID period.During Ramadan, opt for:
Fluids like water, zobo, tigernut milk, and hydrating fruits.
Light meals such as pepper soup, vegetable salad, akara, noodles, tapioca, ogi, or custard.
Main meals like jollof rice, fried rice, elubo, beans, moi-moi, yam, and morsel foods like pounded yam, amala, or potato poundo with nutritious vegetable soups.
Consider healthier alternatives like Ofada or brown rice instead of white rice, and choose whole wheat bread and pasta over white options.
This will contribute to a more nutritious Ramadan diet.
Here are some additional health tips for maintaining a balanced diet during Ramadan fasting:
Suhoor (Pre-Dawn Meal):
Include complex carbohydrates like whole grains, oats, and brown rice for sustained energy throughout the day.
Incorporate lean protein sources such as eggs, yogurt, and legumes to promote a feeling of fullness.
Hydration Strategies:
Drink plenty of water between Iftar (breaking the fast) and Suhoor to stay well-hydrated.
Include hydrating foods with high water content like watermelon, cucumber, and oranges.
Balanced Iftar (Breaking the Fast):
Break your fast with dates and water, following the tradition, and then have a balanced meal.
Include a mix of carbohydrates, protein, and healthy fats for sustained energy.
Nutrient-Rich Snacks:
Opt for snacks like nuts, seeds, and dried fruits for a nutrient boost during non-fasting hours.
Greek yogurt with berries or a fruit smoothie can be satisfying and nutritious.
Limit Sugary Foods:
Minimize the intake of sugary and overly processed foods to avoid energy spikes and crashes.
Incorporate Vegetables:
Include a variety of colorful vegetables in your meals to ensure a diverse range of nutrients.
Moderate Exercise:
Engage in light physical activity after Iftar to aid digestion and promote overall well-being.
Mindful Eating:
Practice mindful eating by savoring each bite and paying attention to hunger and fullness cues.
Remember, it’s essential to consult with a healthcare professional or a nutritionist for personalized advice based on individual health needs and conditions.
