A lot of us invest our time during the holy month of Ramadan for a healthier lifestyle. Unfortunately we are tempted to break those promises as soon as we encounter certain foods such as soda, deserts, or fatty foods, especially after Ramadan is over.
Everyday during Ramadan has a positive impact on our bodies and minds, and we must continue with those habits after Ramadan is over. Here is some advice on how to make your meals healthier, during and after Ramadan:
- A healthy meal starts at the grocery store. Plan your grocery shopping ahead of time and buy healthy and fresh foods and avoid packaged foods.
- Replace whole fat milk with skim or nonfat milk. This applies to all dairy products.
- Replace red meats with white meats such as chicken and fish, as they have a lower fat content.
- Avoid white breads and replace them with whole grain bread.
- Use an oil spray when frying foods in order to reduce the amount of oil being consumed.
- Add salt to your food after preparation and not during, in order be able to control sodium content to reduce amount of sodium consumed.
- You can replace lemon juice instead of salt, especially if you suffer from hypertension.
- Herbs and spices are a great source of antioxidants and can be used instead of sauces and flavours that are high in fat and calorie content.
- Replace sugar with natural sweeteners such as honey.
- Try bake certain foods instead of frying them. For example, a fried piece of samosa has about 250 calories, as opposed to a baked samosa which has 125 calories. This also applies to qatayef.
- Soups are considered a staple of the Ramadan meal. We recommend in consuming low calorie soups such as home made vegetable instead of readymade and creamy soups.
The Palestine Hospital family wishes you health and a blessed Ramadan.