Ramadan 2018: Tips to eat healthy during sehri and iftar

At Sehri, it is also a good idea to keep oneself hydrated and also have a date or two-to keep one's energy levels up throughout the fast.

Ramadan is all about fasting and frolic. If you go around the city in the evening during Iftar or during Sehri, you will see the festivity. However, eat out with caution. Here's what Urvi Ved, consultant dietician, KJ Somaiya Super Specialty Hospital tells us:

'Having a balanced meal that is rich in Carbohydrates, Proteins, fibre, good fats, supplemented with enough water is an excellent way to start the day at Sehri.'

Meal Plan

High-carb foods: Consume foods like paratha or a whole wheat toast or potatoes that are high in complex carbohydrates and take longer to digest. They help to keep the energy levels up. It is advised to avoid eating anything that may be too spicy as it could lead to heartburn and indigestion.

Foods high in fibre: Consume fruits, as they are rich in carbohydrates and vitamins and also contain fibre. One can have apples, bananas, or any other seasonal fruit available. It's best to pick a fruit that is seasonal so the body can digest it better. One can, however, avoid consuming too much protein or fibre as they end up making one more thirsty during the day since both proteins and fibre thrive on the water to get digested.

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Food rich in protein: It is a good idea to have food rich in protein, which could be lean meat like chicken or egg.

Nuts: A handful of mixed nuts such as almonds, walnuts, and cashews is a tasty snack that is filled with food fats and keeps one satiated for longer.

'Select foods with a high satiety value and low glycemic index. These foods release energy over a period and help to prevent fatigue and lethargy.' At Sehri, it is also a good idea to keep oneself hydrated and also have a date or two-to keep one's energy levels up throughout the fast.

Avoid: Consuming too many cups of tea or coffee as the caffeine acts as a diuretic and could lead to loss of water which in turn increases thirst.

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