Rejuvenate Your Ramadan: Healthy Iftar options for a Nourishing Fast
Md. Jahangir Alam :
In Bangladeshi, Iftar is more than just a meal- it’s a blessed moment where faith meets flavour. It is actually a celebration of flavours, Muslim traditions and togetherness where every bite tells a story of culture, devotion, gratitude and a plate full of barakah (blessings)!
Ramadan is a holy month of deep spiritual reflection, self-discipline, self-correction and community harmony. It is a time to strengthen connection with Allah, show compassion with those of less fortunate, practice love, gratitude and kindness for the Muslims around the world.
However, the long fasting hours can create excessive demand of food and hydration on the body and therefore to take balanced and nutritious food. In Bangladesh, where Iftar tradition leans towards rich and indulgent, it is crucial to rethink the healthier approach to stay healthy, energized and safe throughout the month.
A typical Bangladeshi Iftar is a vibrant mix of flavours, colours and traditions including a combination of deep-fried snacks, refreshing drinks, fruits and rich protein foods.
Some of the common items are deep-fried snacks- piyaju (lentil fritters), beguni (batter fried eggplant), alur chop (potato fritters), singara & samusa, jilapi, dates (khejur), fruits like watermelon, banana, papaya, apple and pineapple, chhola (spiced chickpeas), various drinks and refreshment like lemon sherbet, roohafza and other sugary drinks, borhani (spiced yogurt drink).
Although these are delicious and culturally used, they are not ideal for the optimal health balance as they are heavy for the stomach and always leads to various problems. So to enjoy a good fulfilling Iftar confronting on taste or tradition we should search for a healthier alternative.
Dietary mismanagement during fasting from dawn to dusk can cause one to feel dehydration, low energy, and digestive discomfort. Although instant satisfaction can be achieved by heavy, fried, or sugary foods as an item during breaking the fast, these types of food items make feel one sluggish and bloated.
On the other hand, a balanced Iftar hydrates, refills and sustains one’s body with essential nutrients and energy levels for the rest of the evening and prepares for the next day’s fast.
The traditional Iftar items may cause some serious health risks. The deep-fried foods like piyaju, brguni, alur chop contain high levels of unhealthy fats that lead to weight gain and increase risk of heart disease, indigestion, acid reflux and bloating.
Sugar-rich drinks like roohafza, soft drinks, and various artificial juices also can lead to weight grain, insulin resistance, diabetes risks and dehydration. And excess salt & spices can increase blood pressure and lead to gastric issues. Besides, overeating after a long fasting day can cause discomfort, digestive problems and sluggishness.
It is crucial to understand the healthy Iftar items first before exploring specific food options. Most importantly, one should concentrate on hydration. One needs more water than anything else after a long day of fasting. So, one should start with a glass of water or a hydrating drink like coconut water or a homemade lemon-mint cooler and an environment that makes peace with one’s mind.
And the next, managing a plate with a balanced mix of carbohydrates, proteins, healthy fats, and fibre. Experts say this type of combination helps stabilize blood sugar levels and a longer feeling of energization. And it is important to avoid overeating. This type of moderation eating is essential for proper digestion.
Additionally, as it is okay to enjoy traditional treats occasionally, it is essential to try limiting the fried and sugary foods and never make them the lynchpin of one’s meal. Besides, by incorporating fresh fruits and vegetables which contain essential vitamins, minerals, and fibre are vital for nourishing and balanced Iftar health during Ramadan.
Experts recommend a nutrient-rich food way to maintain overall health after a long fasting day to replenish energy, rehydrate the body and support digestion. They suggest drinking two to three glasses of water to restore hydration, lemon sherbet without added sugar or fresh fruit juice are better alternatives, but no carbonated drinks or sugary beverages to prevent post-fasting fatigue.
They suggest breaking the fast with natural foods, like 1-2 pieces of dates for instant energy, fruit like watermelon, oranges, bananas for hydration and digestion and a handful of nuts like almonds, walnuts or peanuts for proteins. Chhola (chickpeas), boiled eggs or grilled chickens, low fat yogurt or lassie are also ideal for rich protein and fibre and digestion.
Avoiding heavy, oily and sugary foods, limiting deep-fried items, Jilapi, excess salt and spicy foods will help prevent bloating and dehydration, they suggested. To maintain a balanced plate of good Iftar dishes, the health experts request to follow the ratios- 50% fruits & vegetables, 25% proteins & 25% healthy carbs, an ideal deal of meal for anIftar plates.
After the Maghribprayer, the experts suggest eating a light main meal including whole grains and lean proteins and here also enough water to prevent dehydration. Final advice from nutrition experts-eating mindfully, chewing food slowly and receiving home cooked food wisely.
In supporting one’s physical and mental well-being, Iftar choices play a significant role significantly as Ramadan is a time for spiritual growth and self-care. So by incorporating healthier options in Iftar spread one can easily enjoy a nourishing and fulfilling fast without sacrificing taste or tradition. So, let’s prioritize health and wellness for ensuring a nourishing body as well as pure souls. Let’s revamp our Iftar and revitalize our Ramadan! And this means a balanced approach to fasting. Ramadan Mubarak!
(The writer is a Monitoring and Evaluation Officer Eminence Associates for Social Development Email:[email protected])