Aug
08
2011
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Ramadan: Low Calorie and High Energy Food Tips

Posted in Food & Recipes, Self Improvement by Nida Zafar

Ramadan being the month of blessings requires us to maintain a healthy life style so we can fulfill our spiritual and physical requirements of the day. One hot topic every day in the month of Ramadan is “what to prepare for Iftar?”

Oily and fried stuff with a lot of sweets and drinks is a regular iftar menu. But a very important question we need to ask ourselves is about the health concern. We surely need energy to regain the body strength but the fast we keep from dawn to dusk is a regular time in which body utilizes the food energy stored from the consumption of sehri. Once the food energy ends, the body uses fats to provide energy and we reach the time to break the fast. This proves that overeating is not a solution to regain energy for the whole day as body has its own mechanism.

Food to be consumed in Sehri

Slow digesting foods which are also called complex carbohydrates, should be consumed more in sehri time as they take longer time to digest while making you feel less hungry during the day time. Few examples of such food are: lentils, oats, bran, skinned potatoes, beans and fruits.

Food to be avoided at Iftar

Fast burning food which include white flour or fried and oily food should be avoided. Items like sweets, cakes and biscuits are not an ideal choice either. You should also restrain from very spicy food.

Food advice for the weight watchers

Weight watchers are over concerned about the food intake. What they want is a diet which can provide them high energy with a low calorie intake. Let us look into some snacks and meals that provide us with high energy while keeping the calorie count low.

Fruit salad: a bowl full of fruits like apple, watermelon, banana, and pear can give you a bowl full of energy.
Cereal: a cereal bowl high in fiber with some raisins mixed with honey and milk is a tasty yet energy filled meal.
Peanut butter: spread some peanut butter on your bran bread and here you go!
Almonds: eat a handful of almonds to maintain your energy level.
Yogurt: 8 ounce of yogurt if included in your diet can provide you with a good source of vitamin B. You can add fruits in your fresh yogurt to give you a different taste.
Boiled egg: Boil your egg and eat the egg white which will provide you with a great source of protein.
Red or green beans: one cup of beans can easily cover half of your daily requirement of potassium. You can simply boil the beans and add them in your pasta or salad to enjoy the energy food.
Smoothie and Shakes: milk and fruits combined is a nutrition bomb. Add a few seedless dates to your drink before you blend it to make a delicious fruit shake, to provide you with more power and taste.
Berries: yummy and scrumptious berries are a massive source of nutrients and antioxidants. Be it fleshy red strawberries or tasty blue berries, add them in your fruit bowl, cereal, shake or salad and benefit from the tasty source of energy.
Dates: they provide quick energy as they are digested easily and fast. Consumption of dates after breaking your fast, provides you with a balanced and healthy diet.

Tips for the month of Ramadan

Avoid over eating
Consume a good amount of water during iftar and sehri time, to avoid dehydration
Eat slow digestive food in sehri
Eat high energy food in iftar
Avoid fried, oily and spicy food
Reduce caffeine and smoking habits before Ramadan to avoid addiction issues
Adjust your medication schedule if you are on any special medication
Diabetic patients should keep a regular check on their sugar level to avoid high or low level of sugar in blood

If we take special care of our health in the holy month of Ramadan and keep a balanced diet, while eating all we wish and want we can end up maintaining our weight yet being healthy. Determining the right quantity and the calorie count is the key to do this! Do share with us your views on the article and also add your tips for the month of Ramadan in the comment section.

Tags: Diet, Healthy, Ramadan

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28 Responses to Ramadan: Low Calorie and High Energy Food Tips

bashir ahmad says:

August 9, 2011 at 11:55 pm

dears…..!
You have prescribed a very good menu bt every one cont afford so heavy burden in this era of poverty in pakistan.. May ALLAH(S.W) bless with precious menu of jannat_e_ferdos… Ameeeen

Reply
- Nida Zafar says:
  
  August 10, 2011 at 4:14 pm
  
  Ameeen! and thank you for the apreciation Mr.Ahmad
  
  Reply
nilofar says:

August 10, 2011 at 7:26 am

Kya aap hindi men nahin kikh sakte

Reply
- Nida Zafar says:
  
  August 10, 2011 at 4:13 pm
  
  Nilofer, hindi mai aap ko kia likha hua chaiye? aur aap kyo chahti ho k ye sub hindi mai likha jae?
  
  Reply
Raheel Ahmed says:

August 12, 2011 at 7:04 am

you have done really good work for all human beings.

I really appreciate for suggestion that is very much helpful for mother for proper diet !!!
leader_merit@hotmail.com

Reply
- Nida Zafar says:
  
  August 12, 2011 at 9:02 pm
  
  Thanks alot Raheel, please consult a dietician for you Mother’s diet schedule as a he can help you better in this regard.
  
  Reply
NOOR HANIYA says:

August 12, 2011 at 8:45 am

ALLAH BLESS YOU THANKS

Reply
- Nida Zafar says:
  
  August 12, 2011 at 8:54 pm
  
  You are welcome
  
  Reply
Raheel Ahmed Channa says:

August 14, 2011 at 7:45 am

Nida Zafar kindly refer some quick dishes which can easily prepareable for me atleast.
or kindly email i have not much time to watch tv. just reach before one hour from my office.
thanks
leader_merit@hotmail.com

Reply
- Nida Zafar says:
  
  August 14, 2011 at 8:24 pm
  
  Sure Raheel, please follow the link : http://www.zaiqa.com/blog/quick-dinner-serving-ideas-tips-and-recipes/
  
  Reply
Nida Zafar says:

August 15, 2011 at 12:05 am

will try to post them soon Jagdish

Reply
adi says:

August 19, 2011 at 7:11 am

Hi Nida zafar !
May u r in good health spirits .i wanna say that i like the way u r helping the people who r worried about their health^^
Shall i ask u a question related to ma health?
can u reply me then?

Reply
- Nida Zafar says:
  
  August 19, 2011 at 7:05 pm
  
  I will try my best to help you sir
  
  Reply
adi says:

August 19, 2011 at 7:16 am

this is really a great thing u haav created ‘low calorie high energy food tips’.
thankyou -
may god bless u :::

Reply
- Nida Zafar says:
  
  August 19, 2011 at 7:04 pm
  
  Thank you for liking it
  
  Reply
adi says:

August 19, 2011 at 4:15 pm

i am still waiting for your reply???
i wanna ask u that how can i lose about 6 kg’s in a month.
please tell me how could i deal with this problem ?
really worried…

Reply
- Nida Zafar says:
  
  August 19, 2011 at 7:13 pm
  
  Adi I will try my best to help you in this regard but let me clear something that do not follow any diet plan until you are sure that it is made exclusively for you. Not just losing 6 KG in a month is the concern but your weight, height, age, daily routine and many other factors are to be bought into consideration. Remember: “no one can help you until you want to help yourself”. I will soon be posting an article to help you and others with the issue.
  
  Reply
adi says:

August 23, 2011 at 7:37 am

hiii!
i m back to u .N am very happy n looking forward fo your next article.N let u know that i m a teenage girl of 16 years
n ma height is 5″4 n ma weight is 60.
Adina

Reply
- Nida Zafar says:
  
  September 7, 2011 at 11:11 am
  
  adi, follow the link below and it might help you.
  http://www.zaiqa.com/blog/lose-weight-to-gain-health/
  
  Reply
Annie says:

September 1, 2011 at 5:39 pm

Hi h r u I am very happy to see your way for helping people I also have problem about my weight I mother of three kids and I love in hongkong when I want to diet or do exercise then I feel very pain in my body and don’t have energy whole day I am very busy with my daily life I have to lookafter alone housework and outsidework also pls help
Me to get some diet plan or diet recipes also I am tall I start suddenly to having over weight it’s more convience for me to send information on my ail address this god bless u and ur family eidmubaruk to all u guys

Reply
- Nida Zafar says:
  
  September 3, 2011 at 2:05 pm
  
  Thank you Annie for appreciating our efforts  if you cannot exercise much than try to bring some changes in your daily routine that can help you to reduce weight. I will try to help you more in my next article that will be posted soon on the site.
  
  Reply
- Nida Zafar says:
  
  September 7, 2011 at 11:13 am
  
  Annie please follow the link below and i wish it will help you to some extent.
  http://www.zaiqa.com/blog/lose-weight-to-gain-health/
  
  Reply
Nida Zafar says:

March 7, 2012 at 7:56 pm

I am glad it was of some help to you.

Reply
Nida Zafar says:

March 7, 2012 at 7:58 pm

Thanx alot for the appreciation

Reply
Nida Zafar says:

March 7, 2012 at 7:59 pm

Thats so sweet of you! Thanx

Reply
jojee says:

July 16, 2012 at 8:37 pm

aoa i want some v good iftar items for w8 loss plz plz plz help me 4 ds

Reply
- Nida Zafar says:
  
  August 5, 2012 at 12:09 pm
  
  Read our special Ramadan articles as we have tried to include healthy tips for Ramadan and several menu ideas. New posts will be made soon!
  
  Reply
Asma Malik says:

July 18, 2012 at 9:56 am

thank you so much for such a gud tipsss

Reply