Do you know the 9 golden rules of proper nutrition during Ramadan?

After long hours of fasting, a rich iftar table can ruin dreams of healthy eating during Ramadan, reported the Sanitary and Epidemiological Service's information department.

To maintain healthy eating and gastrointestinal health during Ramadan, certain recommendations should be followed.

1. Start your meal with dates
Dates are a source of carbohydrates that provide energy throughout the day during fasting. The fibers in dates regulate the functioning of the digestive tract. Additionally, dates are rich in magnesium and potassium.

2. Drink plenty of water
To avoid dehydration, drink enough water after breaking your fast and before suhoor. Aim to drink 8 glasses of water a day.

3. Avoid salty foods and products
Avoid salty foods, canned goods, salted nuts, cucumbers, and fish. Also, stay away from spicy foods as they can make you feel thirsty. Consume more fruits and vegetables, as they replenish and hydrate the body's water reserves.

4. Break your fast slowly and without haste
After a long period of fasting, a large amount of food entering the body can be stressful. Try to be moderate; start iftar with dates and water, then you can have soup and salad. After some time, move on to the main course. Overeating can lead to digestive problems and stomach pain. Starting iftar with warm soup is the best meal after fasting, as it replenishes the body's nutrients and prepares it for heavier foods.

5. Ensure your meal contains all necessary nutrients
Your iftar should include foods such as proteins, vegetables, grains, fruits, and healthy fats.

6. Choose healthy foods
Your diet should include grains, cereals, chicken, lean meat, fish, olive oil, and fruits. Avoid fried, salty, and fatty foods. Meat, legumes, eggs, and dairy products are rich in protein. You should consume at least one of these food items every day.

7. Avoid sweets
Sweets after iftar can cause gas buildup in the stomach and disrupt digestion. Additionally, they increase blood glucose levels, which further heightens the craving for sweets. Therefore, it is recommended to consume sweets 2–3 hours after iftar. Replace sweets with healthier options like dates, dried fruits, and sweet fruits.

8. Avoid drinking coffee
During Ramadan, try to reduce coffee consumption to prevent headaches and insomnia.

9. Eat three meals a day
During Ramadan, it is important to have three meals a day, including iftar, suhoor, and light snacks in between. Divide your main meals into three parts. One-third should be complex carbohydrates, one-third lean meat or fish, and the rest should be vegetables. This will ensure a healthy balanced diet.