Joumana Dabbagh, Nestlé Middle East’s nutritionist, has six important tips on preparing meals for the family in Ramadan:
l Break your fast in a healthy way: Have three dates and a glass of laban or water to replenish your body reserves of fluids and minerals. Then have a warm bowl of fiber-filled soup and a fresh vegetable salad, followed by a main meal providing the carbohydrates (around one cup of cooked rice) and protein portions (palm size piece of chicken breast of lean meat or fish).
l Cook lighter dishes: Adapt to a better lifestyle with healthy cooking methods such as grilling, boiling, simmering and roasting and add taste to the food you prepare by adding a wealth of colorful vegetables and herbs.
l Add color to your plate: Eat plenty of fresh fruits and vegetables to provide your body with all essential vitamins and minerals during this holy month. This can be done easily by including a variety of vegetables when having iftar such as broccoli, spinach, peas and green beans.
l Stay hydrated: Do not forget to drink plenty of water following iftar till sahoor every day. Aim to drink at least eight glasses distributed in small quantities so as not to feel bloated. To prevent feeling thirsty, avoid foods that are too spicy or salty, and consume fruits and vegetables for further hydration such as watermelon, plum, cucumbers and peppers.
l Be creative and plan ahead: Keep things simple and build a collection of daily recipes for quick and easy family favorites. Choose ingredients that you can use for more than one meal.
l Move more: Participate in some kind of physical activity by going for a walk every day for at least two hours after having iftar, which allows you time to digest your meal.
