Benefits of Food, Important information for Ramadaan

Ramadaan 1443 Recipe Book

During the Holy month of Ramadan, healthy adult Muslims practice daily fasting from dawn until sunset. 

Fasting during Ramadan can improve one’s health, but only if done in the correct manner. But if done incorrectly, it can cause more harm than good. This Ramadan, we give you a wide range of nutrition tips to follow. Learn how you can eat healthy at Iftar and Suhoor and ensure adequate nutrition and continued good health. Follow our Tips to make a few lifestyle changes to get the best out of this Ramadan.Let this season be a time of revival in spirit, soul and body.


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Tip 1: Starting your Iftar meal with a warm soup comforts the stomach after a long day of fasting, replenishes your body with fluids and help prepare the digestive system for this blessed meal. Tip 2: A balanced main dish at Iftar should contain a source of carbohydrates like rice, pasta, potatoes or some source of protein, as well as some form of protein like beef, chicken or fish, in addition to cooked vegetables. Balance and moderation are key to good health. Tip 3: Don’t forget to drink plenty of water during the holy month of Ramadan. At least 8 glasses distributed in small quantities so as not to feel bloated. Tip 4: Some people tend to eat more during Ramadan and this can lead to weight gain. Eating a healthy Iftar, eating starters and sweets in moderation, choosing more fruits and vegetables, avoiding sweetened beverages, and being active every day will help you maintain your weight. Tip 5: Some people tend to be more sedentary during the month of Ramadan. To burn extra calories, make sure to be active by at least going for a walk every day, two hours after having Iftar which allows you time to digest your meal. Tip 6: Suhoor is a vital meal during Ramadan. It gives you strength and vitality for the day and can make fasting easier and tolerable. Make sure that this meal is rich in slow-releasing carbohydrates such as whole grain bread, rice and whole grain cereals that can help maintain your blood sugar levels. Tip 7: Delightful sweets during Ramadan are hard to resist. To avoid consuming too many calories, indulge and enjoy with your family the tasty and creative delights, while making sure you always practice portion control and moderation. Tip 8: Choose dates, dried fruits and nuts as part of your diet during Ramadan. These provide healthy nutrients and are packed with energy, thus helping you keep your vitality during this month. Tip 9: To make your dishes lighter during Ramadan, adopt healthy cooking methods such as grilling, boiling, simmering and roasting and add taste to the food with a wealth of vegetables, herbs and seasonings. Tip 10: For balanced nutrition, try not to rely solely on Iftar to give you all your nutritional requirements. You can have other light meals before bedtime such as low-fat yoghurt and a whole-wheat cheese sandwich, or some dried fruits and nuts. Not to forget your Suhoor that can include a glass of low-fat milk, whole wheat bread and some legumes.

Here are some additional Ramadan nutrition tips you may wish to consider, especially if you’re thinking about what to eat in Ramadan to not get hungry:

It is traditional to open the fast with dates and a glass of water or milk; aside from the religious recommendations, there is also great reasoning behind this.

Dates contain many nutrients and health benefits including reducing blood pressure, reducing the risk of heart disease and colon cancer, and relieving constipation. Dates also fill you up pretty quickly and are a great source of slow-release energy – keeping you going for longer. Try opening your fast with a handful of dates and a glass of milk before taking a break to recite salaah; you’ll find you won’t feel as hungry after you pray.
Due to the slow energy release in dates, it is a great idea to introduce this into your suhoor meal too. The ideal suhoor meal would consist of oats or porridge and some dates.

With Ramadan only moments away, many of you are thinking about how you will make the most out of this holy month.

Getting the Best out of Ramadan

Ramadan is an amazing opportunity that Allah SWT gives us to spiritually recharge, and improve ourselves.If you are wondering how you can get the best out of this month, here are a few tips to get you started: Tip #1 Make a plan
As the famous saying goes” if you fail to plan, you plan to fail”. This Ramadan set yourself a plan that is both achievable and beneficial. The simple act of writing a plan, will in fact help you manage your time to ensure your goals are met and that leave this month feeling accomplished.For example, write down how much Quran you want to read this month and set aside time each day to do this. Tip #2 Manage your time
Your time, is the most valuable asset you have this month, and if you manage it wisely you will reap the rewards.Avoid wasting time on things that are unbeneficial like hanging out, excessive Iftar parties, watching tv and addiction to social media. When you take advantage of your spare time, and use it to perform acts of worship, such as Salah, reciting Quran, and Thikr, you will experience the beauty of this month, and feel closer to Allah. If you find yourself sitting with nothing to do, you can say Athkar like Subha’Allah, Alhmadulilah, Lailaha ilallah, and Allahuakbar.These words that are light on the tongue, but very heavy on the scales. Tip #3 Consistency is key
The most beloved deeds to Allah are those that are consistent, even if they’re small. Yes, even if they are simple and easy to perform, so as long as they are consistent, and this is your secret to success. Ramadan is a perfect time for change. Develop a good habit, or apply a new sunnah this month that you know you’re going to be able to continue, not only throughout Ramadan but also in the months ahead. Tip #4 Seek out the right environment
In the same way that a plant requires the right amount of water and sunlight to grow, the environment that you place yourself in, has a big impact on how your Iman will grow this Ramadan.Make an effort to attend Salah in the masjid, join a Quran halaqah, seek out gatherings of knowledge, because these are the environments that will help you make the change towards the better.Tip #5 Push yourself to the limit.
Finally, Make this Ramadan better than your last. Never underestimate your potential, and always remember that Allah SWT is giving you this opportunity to shine. The more effort that you put in this month, the greater the benefit – think about the forgiveness of sins, being saved from hell fire, drawing nearer to Allah SWT, and make that your motivation to keep going.Push yourself to the point you surprise yourself. May Allah grant you all success this month, and may He be pleased with your fasting and worship.يَـٰٓأَيُّهَا ٱلَّذِينَ ءَامَنُوا۟ كُتِبَ عَلَيْكُمُ ٱلصِّيَامُ كَمَا كُتِبَ عَلَى ٱلَّذِينَ مِن قَبْلِكُمْ لَعَلَّكُمْ تَتَّقُونَO believers! Fasting is prescribed for you—as it was for those before you1—so perhaps you will become mindful ˹of Allah˺.
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