My question is that in holy days of Ramadan what fruits should we use for water of body as we lose so much water.
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Hi mir Diet tips to follow during Ramadan. o make you healthy, but only if it?s followed in a proper manner , if not then it can do more harm than good. After long hours of fasting it is usually a time to feast during iftar, but correct food choices can help you enjoy good foods along with health and vitality. Let me share few tips with you. 1.Break fast slowly ? At Iftar first break your fast with dates. Dates help you to stabilize your blood sugar, they are rich in fiber , which helps for good bowel movements plus are good sources of potassium and magnesium, iron and calcium. Post that hydrate yourself with water. Then start with a warm soup and move on to fruits which are rich in water content like watermelon. Then go on your main meal 2. Make healthy choices- Once your fast is broken ? after a warm bowl of soup, salads and fruits , if you are not hungry eat after sometime (the main meal) as eating full stomach can make you feel bloated. Choose whole grains, proteins, good fats and lean meats for your meals. Try to avoid fried foods and sweets. 3. Processed foods- Avoid having , foods high in salt and processed, packaged foods, as this will make you thirsty the next day during fasting period. Also they will lead to unnecessary weight gain. Also have sugary foods not directly after iftar but at a gap of 2-3 hrs post iftar in moderation . Moderation is the key here 4. Balanced meals? Even when on fast try to have a well balanced meal ? containing all required nutrients -viz Carbohydrate, proteins, fats, vitamins and minerals. 5. Caffeine ? Avoid coffee and caffeine containing foods as it can act as a diuretic and cause dehydration and make you more thirsty. If you are a habitual coffee drinker , try to avoid it few days before Ramadan so its not difficult for you to stay away from it during fasting and to avoid headaches and irritation 6. Equal division of meals? Even when fasting it is important to have 3 meals and divide them equally. You can have your first meal at iftar, then next few hrs before going to bed and 3rd one at Suhoor, to avoid continuous snacking during non fasting periods. 7. Follow the food plate method? You can follow the food plate method during you non fasting period- Half of your plate should be fruits and vegetables, 1/4 ? whole grains (multigrain chapati/brown rice etc) and 1/4 lean meat, pulses and dals. + you can have curd or buttermilk along side. 10. Exercise? Continue light exercise during fasting period too, it helps to keep you active and helps to balance weight too, opt for walking for 45 mins or light cardio activity. I hope all these tips will make your Ramzan happy and healthy, and revitalise your spirit, mind and body.
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