10 Nutrition Tips for Planning a Healthy Ramadan

1. Choose fresh produce

Fruits and vegetables are an excellent choice for nutrients like potassium, fiber, vitamins and minerals. They are naturally low in calories and have a long list of benefits. For example, potassium in fruits and vegetables help regulate blood pressure to its healthy levels. Sources of potassium are sweet potatoes, white potatoes, tomato products, lima beans, spinach and kidney beans. Vitamin C is healthy for the fast repair or healing of cells. Thus, it promotes healing of wounds and cuts.

2. Instead of buying bottled juices, make your own juices and smoothies

With the help of your blender or juicer, you can make all natural juices on your own without the unnecessary added sugar from the ones that you get from bottled store-bought juices. Green apples, cucumbers, spinach and lemon are excellent when juiced and are packed with nutrients when made fresh.

3. Go for low-fat when it comes to dairy products

Milk, yoghurt and cheeses are staples for Iftar. Choose the low-fat kind for fewer caloric count.

4. Choose canola oil, coconut oil and/or olive oil over butter or ghee

Choose the healthy alternative when you really need to cook with oil. It will do your heart good! Canola oil is an excellent source of good cholesterol and can help reduce the levels of "bad cholesterol" that clog arteries. This can lead to plaque accumulation, which is harmful for your cardiovascular health. Canola oil can reduce your risk for having a stroke and other cardiovascular diseases.

5. For carbohydrates like rice, bread and pasta, opt for the whole wheat or brown kind

It is high in fiber and easier to digest. Best of all, fiber helps aid in digestion, which will help clean your digestive system after an Iftar feast. Fiber also helps you feel fuller than regular carbohydrates and helps to reduce eleveated blood pressure.

6. Choose lean meat when it comes to red meat like beef and lamb

When it comes to poultry, choose white meat. For fish, white fish is the healthiest and less in fat. Instead of frying them or throwing in a lot of sauces, try grilling the meats instead. It’s a healthier choice without the unnecessary added calories.

7. Avoid processed food

The preservatives in these and the high sodium (salt) content will only make you feel more thirsty during your fast. These types of food including junk foods have "empty calories" because they may be high in calories but they are poor in nutrients. Besides, they will only make you feel more hungry after a few hours, which makes fasting a lot more difficult.

8. Choose natural sweets rather than pastries and other sugary desserts

When planning for your Iftar, it is wiser to choose fresh fruits rather than pastries and cakes. Fruits have all the vitamins and minerals that your body will need during the month-long Ramadan whilst sugary desserts will only make your body crash after going on a sugar binge.

9. The lesser seasoning, the better

It's easy to go crazy on condiments like salt and other sauces but the sodium content and preservatives in these things are unhealthy. Try lessening your salt intake and reach out for the better, heatlhy choices of spices for your cooking.

10. Homemade is always healthier

Whilst it's tempting to go to all the Iftar buffets that many restaurants and hotels are offering this Holy Month, if you want to eat healthy, the best option is to always make what you eat. Homemade is always healthier than store bought or restaurant cooked.

:: In short, the golden rule is to always choose the more natural and less processed produce. With that being said, all of us at ExpatWoman wishes you all a blessed and healthy month this Ramadan.