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Expert recommended diet plan for a healthy Ramadan

Feasting on heavy, greasy foods for iftaar with make you feel bloated and is definitely not healthy! To know what is healthy, read this.

Read this in HINDI.

Ramadan is the time of the year when Muslims fast for a month during daylight and feast at the break of dawn and at dusk. While the fasting is for religious reasons, one can face serious dehydration due to no water consumption during peak sunny hours of the day and muscle loss due to lack of food intake. For a healthy Ramadan, our nutritionists Naini Setalvad and Neha Chandna have devised a special diet plan for people fasting during Ramadan.

Naini advises to start the day with water followed by veggie sandwiches or oats with veggies and nuts. In the evening, break your fast with water again and eat dates and fruits as well. After the prayers, she recommends eating salad, vegetables, rotis, dal and or chicken. It is important to eat a good amount of vegetables to provide enough nutrition to the body. If you have a sweet craving, satisfy it by including pineapple in your meal as it will help digest the food better.

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In Neha s opinion, eating fibre and protein-rich foods is imperative during Ramadan. She also advises people to avoid eating fried, oily and heavy food items as they cannot be easily digested and can make you feel bloated. Here s a diet plan she recommends.

Start your day with:

  • Oats porridge/oats upma
  • Fruits, dates and nuts
  • Scrambled egg/egg omelette + multigrain bread
  • Milkshake

Break your fast with dates and opt for the following:

  • Salad/ soup
  • Chicken/ fish steamed, boiled, grilled, roasted or paneer
  • Green veggies or mix vegetables
  • 1 cup brown rice
  • 2 rotis jowar/ ragi
  • Curd

Remember to drink plenty of water before you sleep to rehydrate yourself and rest well to rejuvenate your body for the next day's fast.


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