In Ramadan, it is critical to drink plenty of water, eat a good blend of protein, carbohydrates, and essential fat. There are two meals in Ramadan: Suhoor (The pre-dawn meal) and Iftar (The meal to break the Fast).
There are few things to keep in mind in order to have a healthy Ramadan.
1. Remember when breaking your fast, it's about rehydration. Consuming dates with water is a better way to recover than drinking water alone.
This is a key time for rehydration. The wisdom in Islam is never ending. We break our fast with dates and water but if you investigate this nutritionally, you will see that dates are very unique in their nutrient content. They contain very high levels of potassium (much more than a banana), a key re-hydration mineral and a special carbohydrate blend that enhances hydration above and beyond water alone.-Rehan Jalali
2. Have a high quality protein when breaking your fast and beginning your fast. Having high quality protein is the most single important thing you can do be healthy. Every day your body must build and replace millions of cells—an impossible job without proteins. In Ramadan, your body is counting on you to eat the proteins it needs to maximize fitness, boost your immune system, sustain you while your are fasting. It's essential, it has to be high quality protein like collagen or whey protein.
You should also eat some quality protein at iftar time as well.....Then 1-1.5 hours later have a food meal .-Rehan Jalali
For Iftar and suhoor, a smart approach is to eat a meal that combines hydration and protein together like protein date balls or a collagen smoothie. The combination type foods will be a healthy way to avoid eating all those processed foods full of sodium and oils. Try a date whey protein smoothie, chocolate collagen smoothie, chia-seed colostrum smoothie, cinnamon collagen smoothies, banana date collagen smoothies, almond butter colostrum and whey protein. Use any milk of your choice plant or dairy.
We recommend the following recipes.
All the recipes are available in the recipe section of hearthy foods website.