Download TIPS ON HEALTHY EATING

TIPS ON
JULY, 2014
HEALTHY EATING
A PUBLICATION OF METLIFE GULF
IN RAMADAN
FOR INTERNAL METLIFE ALICO EMPLOYEES USE ONLY; NOT TO BE DISTRIBUTED TO THE GENERAL PUBLIC. >> 1
TIPS ON HEALTHY EATING IN RAMADAN
BALANCED MEALS ARE ESSENTIAL IN RAMADAN
When it comes to fasting, especially in the hot summer months, fluid replenishment should be your first priority.
Your number one choice for hydration should be water. It is free of calories and quenches the body of thirst.
Aim to drink at least eight glasses of water throughout the night to ensure proper hydration. Other food items
that contribute to fluid intake are soup, juice, yogurt and coffee in moderation.
BALANCED MEALS ARE ESSENTIAL IN RAMADAN
What should a Suhoor meal consist of?
Remember - Suhoor is a supplementary meal after iftar that should provide your body with the required sugar
and energy for the long day of fasting ahead. A well-balanced Suhoor can reduce the effects of fasting such as
headaches, fatigue and hunger.
An example of a well-balanced suhoor:
•
A bowl of low fat milk with cereal
•
a piece of brown bread with low fat cheese
•
a boiled egg
Also make sure to eat fruit like bananas, apples, dates & watermelon and drink plenty of water.
WHAT SHOULD AN IFTAR MEAL CONSIST OF?
Iftar is considered a reward after a long day of fasting. Iftar fulfills more than 55% of the body’s nutritional
needs and restores balance to sugar levels in the blood and brain.
It is recommended to have iftar over two phases: start with dates, soup and salad, take a break and then have
your main course.
Tips for a healthy and balanced iftar meal:
•
Break your fast with a date. Dates contain beneficial minerals and fiber and help balance your blood
sugar levels. Remember: everything in moderation, have up to three dates and don’t overeat!
•
Soups are a very important part of the iftar table. They are warm and easy on the stomach and provide
the body with fluid and essential minerals. They are a healthy start to your iftar meal.
•
Remember to include salads at every iftar. Fresh vegetables contain fibers which are an essential part of
the diet during Ramadan. They help to avoid constipation and help maintain a healthy digestive system.
Be creative! Prepare salads using vegetables of different colors.
•
Try to avoid fried food. Instead, prepare baked pastries or steamed vegetables.
•
Remember to balance your plate by using the: “balanced plate split” method. Fill your plate with
¼ carbohydrates, ¼ proteins and the remaining half with veggies. This way you can fulfill all your
nutritional needs in a balanced and healthy way.
•
Desserts should be consumed in moderation. With each iftar, serve only one dessert choice and keep
your portion of dessert not more than three fingers in size. You can have fresh or dried fruits and nuts
instead of dessert to satisfy your sweet cravings.
TIPS ON HEALTHY EATING IN RAMADAN >> 2
TIPS ON HEALTHY EATING IN RAMADAN
RECOMMENDED USE OF COFFEE DURING RAMADAN
You can continue to enjoy your coffee throughout the Holy month.
After iftar: Have your cup of coffee two hours after your iftar meal. This way, you would have allowed plenty
of time for your body to adjust its blood glucose level with a balanced iftar. Coffee will also help keep you alert
in case you feel sleepy after your meal.
Late night: If you enjoy the taste of coffee late at night, try a decaffeinated cup before you sleep.
Suhour: If you wake up for Suhour, you can enjoy a cup of coffee along with your balanced meal. This will help
you stay alert throughout your long day of fasting.
GENERAL TIPS TO KEEP YOU HEALTHY THIS RAMADAN:
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If you suffer from constipation while fasting, increase your fluid intake and eat food rich in fiber
•
If you suffer from heartburn after iftar, avoid fried food and food high in fat
•
If you suffer from gastric ulcers avoid spices, coffee, carbonated beverages and fried food
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If you suffer from continuous hunger, eat food rich in fiber which is slow to absorb
•
If you suffer from fullness or gastro-intestinal discomfort after eating, chew your food very well and
allow enough time for your meal. Don’t overeat!
Source: Emirates24/7 Top Tips on Healthy Eating Ramadan 2014.
TIPS ON HEALTHY EATING IN RAMADAN >> 3