While we all want to maintain our weight during Ramazan, we also want a treat at the end of a full day of fast. It is not an easy task to maintain the balance between the two, as hunger and thirst often cloud our judgment at aftaar. Yet a healthy lifestyle can be maintained if we try to eat right. Here are some food suggestions by top nutritionists that you can incorporate in your aftaar diet:
Potassium rich foods:
If you have low energy levels at aftaar, combined with cramping muscles and pain, potassium can help you there. Potassium can help maintain fluid and electrolyte balance in the body. Beans, potatoes, squash, avocados, mushrooms and bananas are all potassium rich foods that are powerhouses of energy. Balancing the electrolytes will not only improve your energy levels, but it will also prevent cravings and muscle-cramping in the body.
Another great option to have during aftaar includes raw nuts. In our region, fried food is a must during aftaar menu. However, raw nuts will combat this craving for fat, improve the HDL cholesterol (the good cholesterol) and will help your feel fuller.
Complex carbs like brown rice, wholegrain wheat, and wholemeal bread are all forms of complex carbs that will provide sustainable energy to the body. In comparison to starchy food and sugary desserts, they have long release energy, as they are digested slowly and help the body feel fuller. Moreover, they are nutritious and delicious.
Lean meat like fish, skinless chicken and eggs, are all forms of protein that should be incorporated during aftaar menu. Protein also has the potential to keep the body fuller for longer. Shallow frying, grilling and steaming are all great forms of cooking the meat that will add nutritious alternative to your table. You can use wholemeal bread with this meat and add vegetables to complete the menu and hitting all food groups.
Aftaar seems incomplete without dates in the menu. Dates are a great form of food that provide instant energy to the body. Moreover, it is Sunnah to eat dates at the aftaar, thus they hold great benefit. Dates are rich in natural sugars, potassium, copper, manganese and fiber as well. Dried fruits are also a great option in the form of figs, raisins and prunes that fulfil the fiber need of the body.
Load up on fruit:
Before you opt for other forms of sugar like sweets, and brownies, load up on fruit. Having natural form of sugar in the body will decrease the craving for other sweets. Sugar rich desserts should be avoided as they provide empty form of energy and mess up the metabolism.
Also avoid sugar rich drinks at aftaar which are more often than not present on our aftaar menu—try decreasing the amount slowly over time, if you cannot eradiate it completely. If you need help to maintain a healthy diet this ramazan, then book an appointment with top nutritionists in Faisalabad, Karachi and Rawalpindi through oladoc.com, or call our helpline at 042-3890-0939 for assistance to find the RIGHT professional for your concerns.