With the arrival of the holy month of Ramadan , you can turn iftar into a balanced meal and enjoy healthy food with your family. A healthy and balanced iftar can provide the necessary and necessary ingredients for the body without entering extra calories .
In this article, we are going to explain the tricks to have a healthy and balanced iftar .
Choose healthy foods:
Choose wisely from different food groups. You can use grains, fruits and vegetables, meat and lentils, dairy products and more. You can also choose variety by choosing different food groups. Try to maximize the consumption of vegetables and fruits. Use lean red meat, fish and boneless chicken . Instead of high-fat milk, use low-fat dairy products, which can provide the calcium your body needs without adding extra calories. Reduce oil consumption. Use light sweets.
Use healthy cooking methods:
Try cooking or grilling your food instead of frying it. Boil the vegetables so that their crispness is not lost. This keeps the vitamins in the vegetables and has many health benefits. Prepare your meal with different vegetables . Reduce fat intake and remove as much salt from your table as possible. Focus on soup because it can provide the fluids your body needs during fasting. Soups are also a good source of fiber, vitamins and minerals that help boost the immune system.
Control the size of your food:
Eating too many foods can lead to weight gain . It can also cause abdominal pain and discomfort. So keep in mind that by controlling the amount of food you eat; You can be healthier.
Balance your diet:
To have a balanced meal, try to divide your main meal into three parts. Fill a quarter of it with carbohydrates and substitutes. In the other part, use meat and its alternatives, and in the third part, eat salads and cooked vegetables. This will help you get the nutrients your body needs without adding calories.
Include essential ingredients in your meal:
Add a tablespoon of olive oil to your salad for better health. Use fresh fruit juices instead of soft drinks and artificial and sweetened juices. Do not forget to eat dried fruits, which are a good source of energy.
Eat a variety of foods:
Adherence to one type of food at Iftar may prevent the body from supplying essential nutrients. When your food intake is varied, you can get all the essentials you need. Iftar is a good time for all family members to get together and enjoy healthy food. That’s why you have to be able to make smart choices. Eating healthy foods at Iftar helps family members have enough energy during the holy month of Ramadan.
Food plan for the holy month of Ramadan:
|first day||Meat and vegetable soup||Chicken||فتوش||Fruit salad in a small bowl|
|second day||Chicken and asparagus soup||Meat with rice||Roca with low fat feta cheese||Fresh Portuguese juice||Thalab drink|
|third day||Lentil and meat soup||Roasted chicken with rice and saffron||Vegetable salad||tamarind||Beverages|
|Fourth reservation||Noodle and mushroom soup||Meatballs||Salad||Cucumber with mint||Beverages|
|The fifth day||Lentil and tomato soup||Kebab||Tabula||Jalab Syrup||Beverages|
|The sixth day||Mushroom and corn soup||Kebab with low-fat meat||Chicken and peas||Boiled vegetables||Beverages|
|seventh day||chicken soup||Pumpkin and eggplant stuffed belly||Salad||Lemonade||Beverages|
Iftar is the best time for family and friends to get together. That’s why choosing foods wisely is so important.