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TEMPO.CO, Jakarta - Ramadan is a blessed time for Muslims, during which they observe fasting from dawn until dusk at iftar. When breaking the fast, it is important to choose healthy and nutritious foods to keep the body fit and strong.
Here are some recommendations for healthy iftar meals that can help maintain a nutritional balance during Ramadan as quoted from Healthline and CNN.
1. Consume Nutritious Drinks for Iftar
When breaking the fast, it is advisable to start with refreshing and nutritious drinks to rehydrate the body:
- Water: The best drink to replenish body fluids after a day of fasting.
- Coconut water: Contains natural electrolytes that help restore energy.
- Unsweetened fruit juice: Orange, mango, or watermelon juice can provide important vitamins and minerals.
- Infused water: A mixture of water with fresh fruit pieces for a more enjoyable and healthy taste.
2. Eat Healthy Appetizers
Consuming light snacks before the main meal can help the body adjust after fasting:
- Dates: Contain natural sugar that provides instant energy and fiber for healthy digestion.
- Clear soup: Chicken soup, vegetable soup, or red bean soup can be a warming and easily digestible choice.
- Fresh fruits: Bananas, apples, papayas, and watermelons can provide important vitamins and good fiber for the body.
- Yogurt with honey: This combination helps aid digestion and provide energy.
3. Eat a Healthy, Balanced Main Course
When having the main meal after breaking the fast, make sure to consume a balanced diet of carbohydrates, protein, and healthy fats:
- Brown or white rice in balanced portions: Provides long-lasting energy.
Healthy protein sources:
- Grilled or baked fish (such as salmon or tuna) rich in omega-3.
- Skinless chicken breast high in protein and low in fat.
- Tofu and tempeh as plant-based protein sources rich in fiber and antioxidants.
- Boiled eggs as a convenient and nutritious protein source.
Green leafy vegetables and high fiber:
- Spinach, broccoli, carrots, and tomatoes to maintain digestive health and the immune system.
- Vegetable salad with olive oil to add healthy fats.
Complex carbohydrates:
- Sweet potatoes, boiled potatoes, or whole grain bread for more stable energy and no blood sugar spikes.
4. Snacks After Tarawih
After performing tarawih prayers, the body may still need a little energy boost. Choose healthy snacks such as:
- Unsalted roasted almonds or cashews.
- Fruit smoothie with almond milk or yogurt.
- Whole grain bread with natural peanut butter.
- Chia seed pudding with honey and fruit slices.
5. Avoiding bad eating habits during iftar
- Avoid foods that are too oily, fatty, and high in sugar to prevent feeling lethargic after eating.
- Consume food in sufficient portions, not excessively, to avoid burdening the digestive system.
- Ensure to stay hydrated by drinking enough water throughout the night.
- Add food variations every day to maintain balance and prevent boredom.
6. Don't forget to include a "dates and water" iftar
In Islamic tradition, it is recommended to break the fast with dates and water. Dates are a source of natural sugar that can quickly restore energy after a day of fasting. Additionally, dates are rich in fiber and important nutrients. Water is also very important to rehydrate the body that has lost fluids during fasting.
Additional Tips for Healthy Iftar
- Eat slowly and in sufficient portions to avoid shocking the digestive system.
- Avoid high-sugar and saturated-fat foods that can cause weight gain.
- Ensure the body remains hydrated by drinking enough water throughout the night until suhoor.
- Include fiber in the diet to help maintain smooth digestion.
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