For Muslims, fasting in the month of Ramadan is an obligation. Fasting is carried out for 30 consecutive days, starting from sunrise to sunset. During fasting, it is only permissible to eat at dawn and break the fast at sunset, so it is important to control food intake to stay energized.
To maintain a balanced nutritional intake during fasting, it is important to pay attention to the right diet. In addition, choosing foods that contain adequate nutrition is also very important. By taking into account the nutrients in each dish, you can maintain a balance of nutrients in your body during fasting in Ramadan.
Good Healthy Foods Consumed During Fasting
Here are some recommended healthy foods to eat during the fasting month:
During Ramadan fasting, you are advised to continue to consume fresh fruits such as watermelons, melons, pears, apples, oranges and grapes at iftar and at dawn. Fruits contain vitamins, minerals and fiber which are useful for maintaining a healthy body.
Especially during fasting, fruits can help maintain blood sugar balance and provide enough energy for activities. So, make sure you eat fresh fruits so that your body's health is maintained during Ramadan.
To meet the needs of essential nutrients such as vitamin C, vitamin K, and fiber, apart from fruits, it is recommended that you eat green vegetables such as spinach, broccoli, and cabbage. In addition, vegetables are also low in calories and can help maintain blood sugar balance.
- High Protein Food
During fasting, the body still needs adequate protein intake to maintain satiety and provide energy. Meat, chicken, fish, eggs, nuts and seeds are some sources of protein that can be consumed. However, keep in mind to choose foods that are low in fat and salt to stay healthy.
- Complex Carbohydrate Foods
To stay healthy during fasting, make sure you eat foods that contain complex carbohydrates. Whole-grain bread, brown rice, and oatmeal are all good choices, as they help maintain blood sugar balance and provide sufficient energy.
- Plain Water
Water plays an important role in maintaining a healthy body, especially during the month of Ramadan. For that, make sure you consume enough water when breaking your fast and sahur. However, you should avoid drinks with high sugar content and caffeine which can have a negative impact on your health.
The Prophet really liked dates as his favorite food. Dates are a fruit that contains natural sugar and fiber which are useful for maintaining blood sugar balance when fasting.
In addition, dates are also rich in essential nutrients such as vitamins, minerals and antioxidants which are very good for the body. Dates are indeed a healthy and nutritious food choice for consumption.
Milk is a rich source of calcium, which is highly recommended for consumption because of its good health benefits. Especially at dawn, milk can provide the energy needed by the body to carry out daily activities. A 250 ml glass of milk contains about 146 kcal of energy and contains folic acid, phosphorus, potassium and magnesium. What's more, even though many people avoid full cream milk, it can actually make you feel full longer.
Every adult needs about 1000-1200 mg of calcium per day, and milk is one of the easiest sources to get it. Therefore, it is highly recommended to continue to consume milk during fasting. In addition to providing protein, milk can also provide a longer full feeling and help maintain healthy bones and teeth.
During the fasting month, it is important to pay attention to what you eat. Eating healthy and nutritious food will help maintain body health and energy during fasting. Therefore, be sure to pay attention to the type of food consumed during Ramadan.