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Iftar marks the end of fasting. When the sun sets, families and friends gather around a table set up with varied delicacies from rich mutton curries to hearty biryanis and cooling sherbets. Consuming these dishes after the day’s long restrain, however, can take a toll on your digestive system. Iftar is a significant time to replenish your energy so it is important to ensure you’re focusing on foods from all major food groups, like vegetables and fruits, healthy carbohydrates and protein-rich food.
Use this Ramadan to cultivate nutritious dietary habits so that you end your fasting season looking and feeling much healthier.
1. Choose fiber for a healthier gut
With askew mealtimes, constipation can become a major issue for many. Eating more fibre-rich food like fresh fruits and vegetables for iftar meals can help you keep your gut running. It is also preferable to have some dried prunes every night to up your fibre intake.
2. Include warm soups in iftar meals
Soups are an essential dish in iftar. Since they are rich in water, they can keep you hydrated. They also help in keeping you full for longer. Instead of a cream-based soup, reach out for healthier ingredients such as lentils, tomatoes, or vegetables.
3. Opt for cooking methods like grilling and boiling
Foods that are grilled, baked, boiled, steamed or air fried are healthier than those that are deep-fried in fatty oil. To top these healthy meals, add spices and herbs for better flavour and improved health benefits.
4. Eat fruits that are rich in potassium
Potassium is essential for the proper functioning of your body. Some of its main benefits include reducing cramps and maintaining fluid and electrolyte balance in the body. Foods that are high in potassium include dark leafy greens, beans, bananas, potatoes, yogurt, avocados and mushrooms.
5. Add raw nuts to your iftar meals
Nuts like almonds and walnuts contain good fats that are essential for improved health, especially when your body has been craving fats while fasting for long hours. Raw nuts are ideal for iftar as they help you feel full and curb cravings and the urge to binge.
6. Hydrating vegetables
Vegetables like lettuce, cucumbers and celery are rich in water and fibre as well as low in calories. They help in regulating the body temperature and are highly beneficial for avoiding constipation during Ramadan and providing a range of important nutrients.
7. Break your fast with dates
Dates are considered nutrient powerhouses. They are a great source of potassium and an ideal option to start your iftar meal with since they are nutritious and offer natural sugar. Not only do dates help to hydrate you quickly but also fuel your body with instant energy and help to regularize your blood sugar level after the long fasting hours.
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