Ramadan’s must have food items

Ramadan is known as the month of generosity. And usually this is obviously displayed on the table of Iftar and Suhour. To be prepared for this month you could use a guide that helps you shop and store your food properly, giving you a head start on planning your meals. This way, instead of worrying about the ingredients, you will be prepared and have plenty of time to come up with creative and nutritionally complete dishes for your family and friends.

Food can be divided into several categories that can be stored and preserved in different ways, allowing you to shop for food at different times before Ramadan.
 
2 weeks prior to Ramadan

Start with food that you wouldn't need to store in a refrigerator; think about food you usually stock in you cupboards for example. These foods usually have a long shelf life and may last up to a year if stored properly.
 
1. Item: Rice
 
Healthy Ramadan Tip: Basmati and brown rice are the best ingredients you can have for your main dishes in Ramadan. Both are slowly absorbed which controls your blood sugar.

Storage Tip: Keep it in a dry sealed container to avoid anything falling into it by accident.

2. Item: Flour

Healthy Ramadan Tip: Comes in handy when you are preparing your pastries which you can enjoy as an appetizer during your Iftar. Also use whole-wheat flour to increase your fiber intake for a healthy digestive system.

Storage Tip: Keep it in a plastic container with a tight fitting lid, and store in a cool dark place away from sunlight.

3. Item: Legumes

Healthy Ramadan Tip: These are a great source of fibre and protein which contribute to your general health. Especially good for lowering cholesterol levels in the blood. Legumes include lentils, beans, fava beans and chickpeas.    

Storage Tip: Keep them stored in tight fitted containers for a period of 2-3 months so they maintain their ability to swell properly.

4. Item: Oil

Healthy Ramadan Tip: Make your oils contribute to a healthier you. Choose olive oil for your salad and canola oil for cooking, both of which are rich with heart friendly fats.     

Storage Tip: Keep in opaque container closed firmly to avoid the oil from going rancid.
 
5. Item: Sugar

Healthy Ramadan Tip: Sprinkle in moderate amounts over your home made goodies and sweets of Ramadan.
   
Storage Tip: Keep it in a dry place because moisture would make sugar hard and lumpy.

6. Item: Dried fruits

Healthy Ramadan Tip: Specifically dates which are the perfect food to break your fast on.   

Storage Tip: First make sure to cool dried fruits because warm fruits might allow sweating and develop mold! After cooling them, store them in a dry, tightly closed container.

7. Item: Ramadan Drinks
   
Healthy Ramadan Tip: Jallab, tamarind, qamar aldin, enjoy these delicious drinks during Ramadan in moderate amounts and remember not to let them replace your water intake.
   
Storage Tip: Keep the bottle firmly closed in your cupboard to avoid them getting spoilt.

8. Item: Ready made soups
   
Healthy Ramadan Tip: Add to your soup some vegetables in order to boost their nutritional value and they are perfect for replenishing your fluids and preparing your stomach before Iftar.
   
Storage Tip: Once you open the sachet use it all or close the rest firmly in order to avoid moisture from spoiling the ingredients.

9. Item: Powdered milk

Healthy Ramadan Tip: A great source of calcium and vitamin D, add it to your soups, sweets and other foods.     

Storage Tip: Make sure to store it in a dark place in a properly sealed container to prevent losing the vitamins and minerals it contains.

1 week prior to Ramadan

The second thing to think about is how to organize the foods in your freezer. Foods can last for as long as 6 months if they are properly stored.

1. Item: Frozen vegetables
   
Healthy Ramadan Tip: They are the second best alternative to fresh vegetables. Plus they can also be made into a variety of dishes when you need. Add them into your soups to add to their nutritional value.
   
Storage Tip: Put them in re-sealable bags so that the vitamins and minerals are properly preserved in them.

2. Item: Meat/chicken and fish

Healthy Ramadan Tip: Have your meats portioned and stored in an orderly manner. This is how you can avoid thawing unnecessarily big quantities of meat.   

Storage Tip: Date the packages so that you know the exact storage dates, and draw out the air from the bag to avoid meat burning.

3. Item: Nuts

Healthy Ramadan Tip: To decorate your jallab and other Ramadan sweets.   

Storage Tip: Seal the container well in order to avoid them becoming rancid. For more freshness and a longer storage time, store in your freezer.

4. Item: Potatoes

Healthy Ramadan Tip: An excellent source of carbohydrates for energy and potassium, which is important for heart health.     

Storage Tip: Put it in a net or open container in order to avoid it being humid because potatoes sprout when exposed to very warm temperature.

2 days prior to Ramadan

Finally as Ramadan is approaching you might need to think about perishable foods, those that can spoil if bought too early.

1. Item: Fresh Dairy (laban, cheese labneh)

Healthy Ramadan Tip: Don’t omit this group from your food choices during the holy month of Ramadan as it is rich in calcium and helps maintain your bone health.  

Storage Tip: Don’t drink from the Laban container directly if you want to store it. Every 2 days, check the expiry date, so you know when to bring a new batch.

2. Item: Fruits and Vegetables

Healthy Ramadan Tip: An excellent source of vitamins and minerals which are necessary for overall health and energy.   

Storage Tip: Allow proper air circulation around them when placed in the fridge in order to increase their freshness.

3. Item: Fresh meats

Healthy Ramadan Tip: A rich source of protein which is essential for body functions. It will also keep you satiated between your meals. This might be very useful during Ramadan since it would decrease your sweet cravings.   

Storage Tip: Directly store your meats in the refrigerator after your shopping and cook within 1 day.

4. Item: Bread

Healthy Ramadan Tip: Great source of carbohydrates which provide your body with the energy it needs after a long day of fasting.   

Storage Tip: If you opt for Arabic bread, you can have it fresh or even store it in the freezer where it can still preserve its freshness.

5. Item: Eggs

Healthy Ramadan Tip: A great source of high quality proteins, vitamins and minerals that would make a great Suhour dish.

Storage Tip:  Store eggs in their cartons because the eggshells are porous and might catch the flavors and aromas of strong foods in your fridge.

This table will help you organize your shopping during the holy month of Ramadan. It will also tell you how to preserve your energy and have the ingredients on hand for cooking. Remember, healthy eating starts with proper planning of your menu and sensible grocery shopping.  

From Nestle Family 

More Ramadan Health Articles:

Are you meeting your nutritional needs during Ramadan?
More energy during the holy month
Enjoy radiant skin during the holy month of Ramadan 
Start your day in a healthy way with Suhour  
How to make Iftar a perfect meal!   
Celebrating a healthy Iftar  
 
Save and share  Ramadan’s must have food items

Want to share this recipe with your family and friends? Click the button below to send them an email or save this to your favorite social network.

Ramadan is known as the month of generosity. And usually this is obviously displayed on the table of Iftar and Suhour. To be prepared for this month you could use a guide that helps you shop and store your food properly, giving you a head start on planning your meals. This way, instead of worrying about the ingredients, you will be prepared and have plenty of time to come up with creative and nutritionally complete dishes for your family and friends.

Food can be divided into several categories that can be stored and preserved in different ways, allowing you to shop for food at different times before Ramadan.
 
2 weeks prior to Ramadan

Start with food that you wouldn't need to store in a refrigerator; think about food you usually stock in you cupboards for example. These foods usually have a long shelf life and may last up to a year if stored properly.
 
1. Item: Rice
 
Healthy Ramadan Tip: Basmati and brown rice are the best ingredients you can have for your main dishes in Ramadan. Both are slowly absorbed which controls your blood sugar.

Storage Tip: Keep it in a dry sealed container to avoid anything falling into it by accident.

2. Item: Flour

Healthy Ramadan Tip: Comes in handy when you are preparing your pastries which you can enjoy as an appetizer during your Iftar. Also use whole-wheat flour to increase your fiber intake for a healthy digestive system.

Storage Tip: Keep it in a plastic container with a tight fitting lid, and store in a cool dark place away from sunlight.

3. Item: Legumes

Healthy Ramadan Tip: These are a great source of fibre and protein which contribute to your general health. Especially good for lowering cholesterol levels in the blood. Legumes include lentils, beans, fava beans and chickpeas.    

Storage Tip: Keep them stored in tight fitted containers for a period of 2-3 months so they maintain their ability to swell properly.

4. Item: Oil

Healthy Ramadan Tip: Make your oils contribute to a healthier you. Choose olive oil for your salad and canola oil for cooking, both of which are rich with heart friendly fats.     

Storage Tip: Keep in opaque container closed firmly to avoid the oil from going rancid.
 
5. Item: Sugar

Healthy Ramadan Tip: Sprinkle in moderate amounts over your home made goodies and sweets of Ramadan.
   
Storage Tip: Keep it in a dry place because moisture would make sugar hard and lumpy.

6. Item: Dried fruits

Healthy Ramadan Tip: Specifically dates which are the perfect food to break your fast on.   

Storage Tip: First make sure to cool dried fruits because warm fruits might allow sweating and develop mold! After cooling them, store them in a dry, tightly closed container.

7. Item: Ramadan Drinks
   
Healthy Ramadan Tip: Jallab, tamarind, qamar aldin, enjoy these delicious drinks during Ramadan in moderate amounts and remember not to let them replace your water intake.
   
Storage Tip: Keep the bottle firmly closed in your cupboard to avoid them getting spoilt.

8. Item: Ready made soups
   
Healthy Ramadan Tip: Add to your soup some vegetables in order to boost their nutritional value and they are perfect for replenishing your fluids and preparing your stomach before Iftar.
   
Storage Tip: Once you open the sachet use it all or close the rest firmly in order to avoid moisture from spoiling the ingredients.

9. Item: Powdered milk

Healthy Ramadan Tip: A great source of calcium and vitamin D, add it to your soups, sweets and other foods.     

Storage Tip: Make sure to store it in a dark place in a properly sealed container to prevent losing the vitamins and minerals it contains.

1 week prior to Ramadan

The second thing to think about is how to organize the foods in your freezer. Foods can last for as long as 6 months if they are properly stored.

1. Item: Frozen vegetables
   
Healthy Ramadan Tip: They are the second best alternative to fresh vegetables. Plus they can also be made into a variety of dishes when you need. Add them into your soups to add to their nutritional value.
   
Storage Tip: Put them in re-sealable bags so that the vitamins and minerals are properly preserved in them.

2. Item: Meat/chicken and fish

Healthy Ramadan Tip: Have your meats portioned and stored in an orderly manner. This is how you can avoid thawing unnecessarily big quantities of meat.   

Storage Tip: Date the packages so that you know the exact storage dates, and draw out the air from the bag to avoid meat burning.

3. Item: Nuts

Healthy Ramadan Tip: To decorate your jallab and other Ramadan sweets.   

Storage Tip: Seal the container well in order to avoid them becoming rancid. For more freshness and a longer storage time, store in your freezer.

4. Item: Potatoes

Healthy Ramadan Tip: An excellent source of carbohydrates for energy and potassium, which is important for heart health.     

Storage Tip: Put it in a net or open container in order to avoid it being humid because potatoes sprout when exposed to very warm temperature.

2 days prior to Ramadan

Finally as Ramadan is approaching you might need to think about perishable foods, those that can spoil if bought too early.

1. Item: Fresh Dairy (laban, cheese labneh)

Healthy Ramadan Tip: Don’t omit this group from your food choices during the holy month of Ramadan as it is rich in calcium and helps maintain your bone health.  

Storage Tip: Don’t drink from the Laban container directly if you want to store it. Every 2 days, check the expiry date, so you know when to bring a new batch.

2. Item: Fruits and Vegetables

Healthy Ramadan Tip: An excellent source of vitamins and minerals which are necessary for overall health and energy.   

Storage Tip: Allow proper air circulation around them when placed in the fridge in order to increase their freshness.

3. Item: Fresh meats

Healthy Ramadan Tip: A rich source of protein which is essential for body functions. It will also keep you satiated between your meals. This might be very useful during Ramadan since it would decrease your sweet cravings.   

Storage Tip: Directly store your meats in the refrigerator after your shopping and cook within 1 day.

4. Item: Bread

Healthy Ramadan Tip: Great source of carbohydrates which provide your body with the energy it needs after a long day of fasting.   

Storage Tip: If you opt for Arabic bread, you can have it fresh or even store it in the freezer where it can still preserve its freshness.

5. Item: Eggs

Healthy Ramadan Tip: A great source of high quality proteins, vitamins and minerals that would make a great Suhour dish.

Storage Tip:  Store eggs in their cartons because the eggshells are porous and might catch the flavors and aromas of strong foods in your fridge.

This table will help you organize your shopping during the holy month of Ramadan. It will also tell you how to preserve your energy and have the ingredients on hand for cooking. Remember, healthy eating starts with proper planning of your menu and sensible grocery shopping.  

From Nestle Family 

More Ramadan Health Articles:

Are you meeting your nutritional needs during Ramadan?
More energy during the holy month
Enjoy radiant skin during the holy month of Ramadan 
Start your day in a healthy way with Suhour  
How to make Iftar a perfect meal!   
Celebrating a healthy Iftar  
 
Save and share  Ramadan’s must have food items

Want to share this recipe with your family and friends? Click the button below to send them an email or save this to your favorite social network.

reade more... Résuméabuiyad

Are you meeting your nutritional needs during Ramadan?

Many a time you may have wondered whether your nutritional needs are met during the holy season of Ramadan or if you are getting all the vitamins and minerals you need. But the fact of the matter is that your fasting shouldn't hinder you from having a complete and balanced food intake. The secret quite simply lies in your ability to tailor your nutritional needs to Iftar, your night meal and Suhour.

What are the basic nutrients that you need to get everyday?

Carbohydrates: work as the fuel of your body by providing you with the energy you require to perform your daily activities. It is also important for the balance of blood sugar. Good sources of carbohydrates include whole-wheat bread, brown rice, and whole-wheat pasta. Additionally, dates, dried fruit and fresh fruits are also an excellent source of natural sugar - just what you need for extra energy at every meal during this holy month.

Proteins: are the building blocks of your tissues. Good sources of protein include fish, skinless chicken, lean meat cuts, and legumes (chickpeas, beans and fava beans), nuts and seeds. Consuming enough protein during each of your Ramadan meals will keep you feeling full until the next meal, preventing you from eating too many sweets.

Fats: are also an energy source for the body and play a vital role in the normal functioning of your body cells. Some fats are essential for a healthy heart, skin, and hair. Good fats are found in fish, olives, nuts and vegetable oil. Avoid saturated fats such as those found in butter and ghee especially in your sweet and savoury cooking, because they can increase Cholesterol levels in the blood and increase the risk of heart disease. Use canola and olive oil instead for a better heart and overall health.

Vitamins and minerals: play an important role in achieving normal cell functions, boosting the body's immunity and vitality, and providing important antioxidants that protect body cells from disease. Rich sources of vitamins and minerals include vegetables, whole grains, nuts and fruits (fresh, dry or juice) all of which has its own position on the table of Ramadan. You should also consume Milk and Laban which would provide you with calcium, vitamins and minerals for good bone health.
How can you achieve balanced nutrition during fasting to meet your daily needs?

You can achieve all your nutritional needs by following a balanced meal plan which suits your weight and body requirements. If your weight is about 60kg, you will need around 1800-2000 calories to maintain your weight.

Here is a simple plan from Iftar to Sohour to see how you can cover your nutritional needs during a day of fasting.

Iftar:

• 2 dates
• 1 cup of Mushroom with tomato and Corn Soup
• 1 bowl of salad + 1 tbsp of olive oil
• Roasted Chicken with Green Beans Saffron Rice (90g chicken and 1 cup rice)
• 1 cup of low fat laban
• Qatayef Asafiri Bil Kishta (1 piece with 1 teaspoon of sugar syrup)

Night Snack:

• 2/3 cup low fat yoghurt
• 1 whole wheat bun
• 2 Tbsp low fat labneh
• 1/2 cup of fruit salad

Suhour:

• 1 cup low fat milk
• 1 small brown Arabic bread
• 1/2 cup fava beans (foul mudamas) covered with tomatoes and parsley
• 2 tsp of olive oil
• 1 orange

As the sun sets and the cannon heralds the eagerly awaited Iftar, it is only natural to forget about the importance of consuming sufficient fluids. So as a gentle reminder, we urge you to drink plenty of water after the fast to assure the proper hydration of your body.

And while you enjoy the delicacies of Ramadan, remember to do that in moderation so that sweets don’t replace your essential nutrients. In conclusion, let the good blessings of health and joy accompany your food and your family as you celebrate this festive season of Ramadan.

From Nestle Family 

More Ramadan Health Articles:

More energy during the holy month
Enjoy radiant skin during the holy month of Ramadan
Start your day in a healthy way with Suhour 
How to make Iftar a perfect meal!  
Celebrating a healthy Iftar  
Avoid losing weight in Ramadan 
 
Save and share Are you meeting your nutritional needs during Ramadan?

Want to share this recipe with your family and friends? Click the button below to send them an email or save this to your favorite social network.

Many a time you may have wondered whether your nutritional needs are met during the holy season of Ramadan or if you are getting all the vitamins and minerals you need. But the fact of the matter is that your fasting shouldn't hinder you from having a complete and balanced food intake. The secret quite simply lies in your ability to tailor your nutritional needs to Iftar, your night meal and Suhour.

What are the basic nutrients that you need to get everyday?

Carbohydrates: work as the fuel of your body by providing you with the energy you require to perform your daily activities. It is also important for the balance of blood sugar. Good sources of carbohydrates include whole-wheat bread, brown rice, and whole-wheat pasta. Additionally, dates, dried fruit and fresh fruits are also an excellent source of natural sugar - just what you need for extra energy at every meal during this holy month.

Proteins: are the building blocks of your tissues. Good sources of protein include fish, skinless chicken, lean meat cuts, and legumes (chickpeas, beans and fava beans), nuts and seeds. Consuming enough protein during each of your Ramadan meals will keep you feeling full until the next meal, preventing you from eating too many sweets.

Fats: are also an energy source for the body and play a vital role in the normal functioning of your body cells. Some fats are essential for a healthy heart, skin, and hair. Good fats are found in fish, olives, nuts and vegetable oil. Avoid saturated fats such as those found in butter and ghee especially in your sweet and savoury cooking, because they can increase Cholesterol levels in the blood and increase the risk of heart disease. Use canola and olive oil instead for a better heart and overall health.

Vitamins and minerals: play an important role in achieving normal cell functions, boosting the body's immunity and vitality, and providing important antioxidants that protect body cells from disease. Rich sources of vitamins and minerals include vegetables, whole grains, nuts and fruits (fresh, dry or juice) all of which has its own position on the table of Ramadan. You should also consume Milk and Laban which would provide you with calcium, vitamins and minerals for good bone health.
How can you achieve balanced nutrition during fasting to meet your daily needs?

You can achieve all your nutritional needs by following a balanced meal plan which suits your weight and body requirements. If your weight is about 60kg, you will need around 1800-2000 calories to maintain your weight.

Here is a simple plan from Iftar to Sohour to see how you can cover your nutritional needs during a day of fasting.

Iftar:

• 2 dates
• 1 cup of Mushroom with tomato and Corn Soup
• 1 bowl of salad + 1 tbsp of olive oil
• Roasted Chicken with Green Beans Saffron Rice (90g chicken and 1 cup rice)
• 1 cup of low fat laban
• Qatayef Asafiri Bil Kishta (1 piece with 1 teaspoon of sugar syrup)

Night Snack:

• 2/3 cup low fat yoghurt
• 1 whole wheat bun
• 2 Tbsp low fat labneh
• 1/2 cup of fruit salad

Suhour:

• 1 cup low fat milk
• 1 small brown Arabic bread
• 1/2 cup fava beans (foul mudamas) covered with tomatoes and parsley
• 2 tsp of olive oil
• 1 orange

As the sun sets and the cannon heralds the eagerly awaited Iftar, it is only natural to forget about the importance of consuming sufficient fluids. So as a gentle reminder, we urge you to drink plenty of water after the fast to assure the proper hydration of your body.

And while you enjoy the delicacies of Ramadan, remember to do that in moderation so that sweets don’t replace your essential nutrients. In conclusion, let the good blessings of health and joy accompany your food and your family as you celebrate this festive season of Ramadan.

From Nestle Family 

More Ramadan Health Articles:

More energy during the holy month
Enjoy radiant skin during the holy month of Ramadan
Start your day in a healthy way with Suhour 
How to make Iftar a perfect meal!  
Celebrating a healthy Iftar  
Avoid losing weight in Ramadan 
 
Save and share Are you meeting your nutritional needs during Ramadan?

Want to share this recipe with your family and friends? Click the button below to send them an email or save this to your favorite social network.

reade more... Résuméabuiyad

More energy during the holy month

A time for generosity, goodwill and friendship, Ramadan is a season that fills you with the desire to do your best for your family and friends. Whether it is a sumptuous spread, a warm, inviting ambience or a healthy nutritional meal, you are sure to go all out to make this season a memorable time.
However, indulging in these admirable, selfless acts can lead to you overworking yourself, resulting in tiredness and exhaustion during the fast. This is why we thought we’d help prepare you for a precious time this Ramadan with a few simple tips to help you plan your duties during this time. 

How can you do your chores at home without tiring yourself when you are fasting?

• Plan your meals and shop for food beforehand
• Do not spend all your time in the kitchen
• Manage your time properly and rest for some time before you start preparing the meal
• Make nuts (walnuts, almonds), dried raisins, dates and Kamar el deen a part of your daily diet, because they are packed with energy, vitamins and minerals
• Follow the recommendations for a healthy Iftar
• Do not exhaust yourself by going out daily, but focus on bringing the family together and getting some rest at home
• Spend some time with your kids inside the house, instead of going out to restaurants and overeating at night
• Take a walk after Iftar. You need the light exercise to burn off excess calories and provide your body with vitality
• Don’t forget the importance of the Suhour meal that will give you energy for the day ahead

Good to Remember: 

Wash and prepare vegetables and other food ingredients early in the day, but do not start cooking until later in order to preserve the nutrients available in the vegetables.

A handful of hints for day long energy 

From the first meal before the call for prayer to the one that breaks the day long fast, you are the one responsible for making these Ramadan meals delicious and nutritious. Now with these easy hints you are sure to be energetic, rested and ready to spend time with your family and friends, be it going out or simply staying home and watching the Ramadan specials on TV.

From Nestle Family

More Ramadan Health Articles:

Enjoy radiant skin during the holy month of Ramadan
Start your day in a healthy way with Suhour
How to make Iftar a perfect meal!  
Celebrating a healthy Iftar  
Avoid losing weight in Ramadan 
Eat your sweets the right way in Ramadan

Save and share More energy during the holy month

Want to share this recipe with your family and friends? Click the button below to send them an email or save this to your favorite social network.

A time for generosity, goodwill and friendship, Ramadan is a season that fills you with the desire to do your best for your family and friends. Whether it is a sumptuous spread, a warm, inviting ambience or a healthy nutritional meal, you are sure to go all out to make this season a memorable time.
However, indulging in these admirable, selfless acts can lead to you overworking yourself, resulting in tiredness and exhaustion during the fast. This is why we thought we’d help prepare you for a precious time this Ramadan with a few simple tips to help you plan your duties during this time. 

How can you do your chores at home without tiring yourself when you are fasting?

• Plan your meals and shop for food beforehand
• Do not spend all your time in the kitchen
• Manage your time properly and rest for some time before you start preparing the meal
• Make nuts (walnuts, almonds), dried raisins, dates and Kamar el deen a part of your daily diet, because they are packed with energy, vitamins and minerals
• Follow the recommendations for a healthy Iftar
• Do not exhaust yourself by going out daily, but focus on bringing the family together and getting some rest at home
• Spend some time with your kids inside the house, instead of going out to restaurants and overeating at night
• Take a walk after Iftar. You need the light exercise to burn off excess calories and provide your body with vitality
• Don’t forget the importance of the Suhour meal that will give you energy for the day ahead

Good to Remember: 

Wash and prepare vegetables and other food ingredients early in the day, but do not start cooking until later in order to preserve the nutrients available in the vegetables.

A handful of hints for day long energy 

From the first meal before the call for prayer to the one that breaks the day long fast, you are the one responsible for making these Ramadan meals delicious and nutritious. Now with these easy hints you are sure to be energetic, rested and ready to spend time with your family and friends, be it going out or simply staying home and watching the Ramadan specials on TV.

From Nestle Family

More Ramadan Health Articles:

Enjoy radiant skin during the holy month of Ramadan
Start your day in a healthy way with Suhour
How to make Iftar a perfect meal!  
Celebrating a healthy Iftar  
Avoid losing weight in Ramadan 
Eat your sweets the right way in Ramadan

Save and share More energy during the holy month

Want to share this recipe with your family and friends? Click the button below to send them an email or save this to your favorite social network.

reade more... Résuméabuiyad

Enjoy radiant skin during the holy month of Ramadan

Taking care of your skin to ensure you still stay glowing and bright can sometimes be a source of concern during Ramadan. The summer heat and fasting may lead you to think that your beautiful skin could become dull as your body loses important vitamins and minerals.

But you don’t have to worry, because by making sure you have the right nutrients at Iftar and Suhour you can stay positively radiant all through this blessed season of goodness.

A simple tip is to ensure that your diet includes a range of foods. If your food intake is limited to only certain few foods, your skin will become dry and dull. This is because certain nutrients are needed for the growth and repair of the skin just like your hair and nails. So the more you take care of your eating habits during this holy month, the healthier your skin will become.

Essential nutrients that help you maintain healthy skin

• Vitamin A: One of the most important vitamins for skin health, it prevents skin dryness and dehydration in addition to giving your skin a smooth, soft texture. Carrots are the richest source of vitamin A, which is also available in apricots, spinach and green leafy vegetables. So, during Ramadan it is good to include fresh carrot juice in your juices menu at least once a week and add them to your salad at Iftar. Other vitamin A rich food ideas include spinach or mouloukhieh stew as your main dish, and tabouleh or rocca salad as starters for Iftar.
• B Vitamins: A deficiency of these vitamins can lead to skin dehydration, the early appearance of wrinkles and premature aging. Important sources of B vitamins are meat, legumes and whole grains. So include lean meat, grilled chicken, and fish in your main meal as they are the richest sources. Get the benefit of whole grains by replacing white bread with whole wheat bread. And do not forget to add lentil soup and beans stew to your menu list at Iftar.
• Vitamin E: Another essential vitamin, it helps minimise the appearance of wrinkles and enhances cell regeneration. Vitamin E is found in nuts and vegetable oils that you use in your cooking.
• Vitamin C: This vitamin plays an important role in maintaining the integrity and glow of the skin. Vitamin C rich fruit juices include orange, strawberries and melon juice.
• Antioxidants:In addition to the above antioxidants – vitamins A, C, E, Selenium and zinc are also antioxidants that play a role in protecting skin cells and maintaining healthy skin. Selenium and zinc are mainly found in meat and seafood, so enrich your Iftar with a delicious shrimp dish from time to time.
• Omega-3 fatty acids: These fats play a role in skin preservation and make your skin glow. These are essential fatty acids because the body cannot synthesise them making it necessary to obtain them from food, mainly fish. So include a fish-dish 2 times a week during your Iftar, but make sure you grill the fish rather than fry it.
• Water, water, water: It is essential to drink plenty of water to prevent your body and skin from dehydration, especially during Ramadan. Water also helps preserve your skin’s elasticity and protects you against the early appearance of wrinkles. Drink as much as 8 glasses between your Iftar and Suhour.

Good to Remember

Don’t forget to include fresh fruits and vegetables which add colour and variety to your Ramadan menu as they are rich in vitamins and minerals and are required for keeping your skin healthy and hydrated.

The holy month of Ramadan is a good time for you to prepare nutritious and varied meals. It’s the perfect time to make the most of this wonderful season by eating healthy to nourish your body and skin. 
From Nestle Family

More Ramadan Health Articles:

Start your day in a healthy way with Suhour
How to make Iftar a perfect meal!
Celebrating a healthy Iftar
Avoid losing weight in Ramadan
Eat your sweets the right way in Ramadan
How to avoid gaining weight during Ramadan

Save and share Enjoy radiant skin during the holy month of Ramadan

Want to share this recipe with your family and friends? Click the button below to send them an email or save this to your favorite social network.

Taking care of your skin to ensure you still stay glowing and bright can sometimes be a source of concern during Ramadan. The summer heat and fasting may lead you to think that your beautiful skin could become dull as your body loses important vitamins and minerals.

But you don’t have to worry, because by making sure you have the right nutrients at Iftar and Suhour you can stay positively radiant all through this blessed season of goodness.

A simple tip is to ensure that your diet includes a range of foods. If your food intake is limited to only certain few foods, your skin will become dry and dull. This is because certain nutrients are needed for the growth and repair of the skin just like your hair and nails. So the more you take care of your eating habits during this holy month, the healthier your skin will become.

Essential nutrients that help you maintain healthy skin

• Vitamin A: One of the most important vitamins for skin health, it prevents skin dryness and dehydration in addition to giving your skin a smooth, soft texture. Carrots are the richest source of vitamin A, which is also available in apricots, spinach and green leafy vegetables. So, during Ramadan it is good to include fresh carrot juice in your juices menu at least once a week and add them to your salad at Iftar. Other vitamin A rich food ideas include spinach or mouloukhieh stew as your main dish, and tabouleh or rocca salad as starters for Iftar.
• B Vitamins: A deficiency of these vitamins can lead to skin dehydration, the early appearance of wrinkles and premature aging. Important sources of B vitamins are meat, legumes and whole grains. So include lean meat, grilled chicken, and fish in your main meal as they are the richest sources. Get the benefit of whole grains by replacing white bread with whole wheat bread. And do not forget to add lentil soup and beans stew to your menu list at Iftar.
• Vitamin E: Another essential vitamin, it helps minimise the appearance of wrinkles and enhances cell regeneration. Vitamin E is found in nuts and vegetable oils that you use in your cooking.
• Vitamin C: This vitamin plays an important role in maintaining the integrity and glow of the skin. Vitamin C rich fruit juices include orange, strawberries and melon juice.
• Antioxidants:In addition to the above antioxidants – vitamins A, C, E, Selenium and zinc are also antioxidants that play a role in protecting skin cells and maintaining healthy skin. Selenium and zinc are mainly found in meat and seafood, so enrich your Iftar with a delicious shrimp dish from time to time.
• Omega-3 fatty acids: These fats play a role in skin preservation and make your skin glow. These are essential fatty acids because the body cannot synthesise them making it necessary to obtain them from food, mainly fish. So include a fish-dish 2 times a week during your Iftar, but make sure you grill the fish rather than fry it.
• Water, water, water: It is essential to drink plenty of water to prevent your body and skin from dehydration, especially during Ramadan. Water also helps preserve your skin’s elasticity and protects you against the early appearance of wrinkles. Drink as much as 8 glasses between your Iftar and Suhour.

Good to Remember

Don’t forget to include fresh fruits and vegetables which add colour and variety to your Ramadan menu as they are rich in vitamins and minerals and are required for keeping your skin healthy and hydrated.

The holy month of Ramadan is a good time for you to prepare nutritious and varied meals. It’s the perfect time to make the most of this wonderful season by eating healthy to nourish your body and skin. 
From Nestle Family

More Ramadan Health Articles:

Start your day in a healthy way with Suhour
How to make Iftar a perfect meal!
Celebrating a healthy Iftar
Avoid losing weight in Ramadan
Eat your sweets the right way in Ramadan
How to avoid gaining weight during Ramadan

Save and share Enjoy radiant skin during the holy month of Ramadan

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Start your day in a healthy way with Suhour

Suhour, eaten at Sahar is the most important meal during Ramadan. And as you prepare for this wondrous season and its traditional practices, one of the most dramatic things that you will probably remember is the deep-rooted ritual of the Musaharati – the man who heralds the approach of Suhour with the beating of his drum.

It is a time when the world is silent before the break of dawn. When the night has all but surrendered to the brightness of a new day and serenity surrounds your soul. When your heart eagerly awaits the thread of light that appears on the horizon and you are overwhelmed by the heavenly rays that touch the earth.

This is the time to partake in the holiest meal of the day, Suhour – a meal that is the symbol of your heartwarming act of worship and one that is your source of your energy all through the day.

So to help you realize the importance of this special meal, here are the reasons why starting your day with Suhour is essential:

• It gives you strength and vitality: It’s the body’s primary source of energy during a Ramadan day, especially if the meal is rich in slowly absorbed carbohydrates. Suhour makes fasting easier and tolerable.
• It helps prevent nausea and headaches during the fasting hours, by regulating the level of sugar in the blood.
• It reduces thirst during the day.
• It makes digestion easy and efficient.
• It helps cover nutritional needs, when it is balanced and includes a variety of food.

Here are some useful tips to make it healthier:

• The meal should contain all the nutrients needed by the body (proteins, carbohydrates, vitamins and minerals) and have easily digestible foods so that it doesn’t cause any stomach discomfort.
• Drink sufficient water to avoid feeling thirsty during the fasting hours.
• Avoid salty foods such as pickles, olives, salted nuts and canned food. Also avoid ‘heavy’ desserts such as kunafa and baklava, fatty and fried foods, and spicy foods, which increase thirst.
• Light sweets such as puddings, mouhallabia or rice pudding can be consumed during Suhour as it gives a feeling of fullness and provides the body with energy and sugar needed when you are fasting, thus preventing you from feeling tired during the day.

What you should eat at Suhour

A balanced and varied Suhour should provide the body with all the essential food groups (bread and cereals, milk and dairy products, meat and legumes, fruits and vegetables):

• Complex carbohydrates: Equivalent to one cup of rice or spaghetti, two slices of bread, ½ loaf of Arabic bread or one bowl of whole-grain cereal
• Protein: Equivalent to 4 cheese slices, 60 grams of meat, two eggs, one small plate of labneh or 1 cup of legumes (such as fava beans)
• Assorted vegetables
• A fresh fruit
• One glass of milk or yoghurt

Ask the dietitian

What should I give my children at Suhour?

Children who are fasting can be served eggs or cheese, bread, dates, 1 teaspoon of honey and milk during this meal; these foods contain B vitamins, calcium, proteins and carbohydrates, which activate digestion and pro
vide the child with the energy needed for fasting.
Can I have the Suhour meal at midnight?

The best time to have Suhour is before dawn. Although this may involve waking up earlier, it will ensure that your body benefits from the nutrients and energy provided by the Suhour meal for longer hours during the day.
From Nestle Family

More Ramadan Health Articles:

How to make Iftar a perfect meal!
Celebrating a healthy Iftar
Avoid losing weight in Ramadan
Eat your sweets the right way in Ramadan
How to avoid gaining weight during Ramadan
Wondering about having coffee during the holy month? 

Save and share  Start your day in a healthy way with Suhour

Want to share this recipe with your family and friends? Click the button below to send them an email or save this to your favorite social network.

Suhour, eaten at Sahar is the most important meal during Ramadan. And as you prepare for this wondrous season and its traditional practices, one of the most dramatic things that you will probably remember is the deep-rooted ritual of the Musaharati – the man who heralds the approach of Suhour with the beating of his drum.

It is a time when the world is silent before the break of dawn. When the night has all but surrendered to the brightness of a new day and serenity surrounds your soul. When your heart eagerly awaits the thread of light that appears on the horizon and you are overwhelmed by the heavenly rays that touch the earth.

This is the time to partake in the holiest meal of the day, Suhour – a meal that is the symbol of your heartwarming act of worship and one that is your source of your energy all through the day.

So to help you realize the importance of this special meal, here are the reasons why starting your day with Suhour is essential:

• It gives you strength and vitality: It’s the body’s primary source of energy during a Ramadan day, especially if the meal is rich in slowly absorbed carbohydrates. Suhour makes fasting easier and tolerable.
• It helps prevent nausea and headaches during the fasting hours, by regulating the level of sugar in the blood.
• It reduces thirst during the day.
• It makes digestion easy and efficient.
• It helps cover nutritional needs, when it is balanced and includes a variety of food.

Here are some useful tips to make it healthier:

• The meal should contain all the nutrients needed by the body (proteins, carbohydrates, vitamins and minerals) and have easily digestible foods so that it doesn’t cause any stomach discomfort.
• Drink sufficient water to avoid feeling thirsty during the fasting hours.
• Avoid salty foods such as pickles, olives, salted nuts and canned food. Also avoid ‘heavy’ desserts such as kunafa and baklava, fatty and fried foods, and spicy foods, which increase thirst.
• Light sweets such as puddings, mouhallabia or rice pudding can be consumed during Suhour as it gives a feeling of fullness and provides the body with energy and sugar needed when you are fasting, thus preventing you from feeling tired during the day.

What you should eat at Suhour

A balanced and varied Suhour should provide the body with all the essential food groups (bread and cereals, milk and dairy products, meat and legumes, fruits and vegetables):

• Complex carbohydrates: Equivalent to one cup of rice or spaghetti, two slices of bread, ½ loaf of Arabic bread or one bowl of whole-grain cereal
• Protein: Equivalent to 4 cheese slices, 60 grams of meat, two eggs, one small plate of labneh or 1 cup of legumes (such as fava beans)
• Assorted vegetables
• A fresh fruit
• One glass of milk or yoghurt

Ask the dietitian

What should I give my children at Suhour?

Children who are fasting can be served eggs or cheese, bread, dates, 1 teaspoon of honey and milk during this meal; these foods contain B vitamins, calcium, proteins and carbohydrates, which activate digestion and pro
vide the child with the energy needed for fasting.
Can I have the Suhour meal at midnight?

The best time to have Suhour is before dawn. Although this may involve waking up earlier, it will ensure that your body benefits from the nutrients and energy provided by the Suhour meal for longer hours during the day.
From Nestle Family

More Ramadan Health Articles:

How to make Iftar a perfect meal!
Celebrating a healthy Iftar
Avoid losing weight in Ramadan
Eat your sweets the right way in Ramadan
How to avoid gaining weight during Ramadan
Wondering about having coffee during the holy month? 

Save and share  Start your day in a healthy way with Suhour

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How to make Iftar a perfect meal!

With Ramadan approaching, it's probably the right time to think of how you can make Iftar a perfectly balanced meal for you and your family, since it is probably the most substantial one you’ll have every day! A balanced and healthy Iftar will provide your body with the necessary without adding unnecessary calories, in comparison to a large Iftar which can often lead to a feeling of discomfort in your stomach.

Here are some tips on how to make sure that your Iftar is balanced and healthy for you and your loved ones:

Make healthy food choices: Choose wisely from within the different food groups which include grain products, fruits and vegetables, meats and legumes, dairy and alternatives. You can also benefit further by varying your intake from within the food groups. For instance, choose wholegrain bread, brown pasta or long grain rice more often. Consume lots of vegetables and a minimum of 2 servings of fruit groups. Have lean meat cuts, fish and your skinless chicken more often. Switch from full fat milk and dairy products to low fat options, which would still provide you with the calcium that you need, minus the extra calories. And go slow with the usage of oils, and enjoy lighter sweet options!

Prepare your food using healthy cooking methods: Try to bake your fatayer or sambosa instead of having them fried. Steam your vegetables for few minutes to enjoy their crunchy taste; this would also retain their vitamin content which could be otherwise lost with prolonged cooking. Cook your main dishes with a variety of vegetables, cut down on fat and salt which would make it healthier for your heart and well-being in general. Focus on soups as they provide you with the fluids that you have lost during your fast. It also serves as a great source of fibre, vitamins and minerals which will help boost your immunity

Control the size of your portions: Eating big food portions might lead to weight gain. It could also result in a distended stomach and a feeling of discomfort. So remember to be moderate by controlling your portions to accommodate the variety of food that will be available during your Iftar.

Balance your dish: For a well-balanced meal, try dividing your main course plate into 3 portions: one quarter with carbohydrates and their alternatives, another with meats and their alternatives, and half your plate for salad and cooked vegetables. This will help cover your body’s nutritional requirements without necessarily adding extra calories to the food you are consuming.

Include the essentials: Add a tablespoon of olive oil to your salad to enhance your heart health. Drink laban as a fresh drink rather than sweetened juices or soft drinks, because laban will provide you with a generous quantity of calcium to maintain healthy bones. Also include dried fruits which serve as an instant source of energy after a long day of fasting.

Vary what you eat: Sticking to one kind of food for Iftar may prevent your body from having enough nutrients for its proper functions. When your food intake is varied, you are more likely to take in all the nutrients you need. And for more health benefits, vary your Iftar choices within your week and month.

Iftar is a special gathering that you enjoy with your family and friends. This is why it is essential that you make wise food choices, to feel healthier and fulfilled. But most importantly, having a healthy Iftar everyday will help you and your family stay nourished and energetic all through this holy and blessed season.

Ramadan Menu 

Day1     
Soup: Beef and Vegetables Soup   
Main Course: Chicken Kabsa
Salad: Fatouch   
Drink: Low Fat Laban   
Desserts: Fruit salad (1 small bowl)

Day2    
Soup: Chicken and Asparagus Soup   
Main Course: Roasted lamb with Oriental Rice
Salad: Roka with low fat feta cheese   
Drink: Fresh Orange juice
Dessert: Sahlab (1/2 cup)

Day3     
Soup: Lentil and Minced Beef Soup   
Main Course: Roasted Chicken with Green Beans Saffron Rice   
Salad: Green Leafy Salad   
Drink: Tamarind   
Dessert: Qatayef Asafiri Bil Kishta (1 piece with 1 teaspoon of sugar syrup)

Day4     
Soup: Corn with Mushroom and Noodle Soup
Main Course: Kofta Orfalli with White Rice
Salad: Cucumber with yoghurt and peppermint
Drink: Kamaraldin    
Dessert: Layali Lubnan (2 tablespoons)

Day5     
Soup: Lentil and Tomato Soup   
Main Course: Kebbe bil Laban
Salad: Tabooleh    
Drink: Jallab  
Dessert: Um Ali (1/2 Cup)

Day6     
Soup: Mushroom with tomato and Corn Soup   
Main Course: Chicken and Chickpeas Freeke      
Salad: Steamed vegetables salad ( Artichoke stems, asparagus, baby corn, and mushrooms)
Drink: Low fat Laban       
Dessert: Mouhallabiah with Kamar El-Dine (1 Cup)

Day7   
Soup: Chicken Goulash Soup   
Main Course: Stuffed Baby Zucchini and Eggplant with Beef Shanks     
Salad: Garden salad
Drink: Lemonade       
Dessert: Kunafa bil-Jibn (small triangle with 1/2 kaak bread and 1 teaspoon sugar syrup)

Iftar is a special gathering that you enjoy with your family and friends. This is why it is essential that you make wise food choices, to feel healthier and fulfilled. But most importantly, having a healthy Iftar everyday will help you and your family stay nourished and energetic all through this holy and blessed season.

From Nestle Family

More Ramadan Health Articles:

Celebrating a healthy Iftar
Avoid losing weight in Ramadan
Eat your sweets the right way in Ramadan
How to avoid gaining weight during Ramadan
Wondering about having coffee during the holy month?
Goodness of dates 

Save and share  How to make Iftar a perfect meal!

Want to share this recipe with your family and friends? Click the button below to send them an email or save this to your favorite social network.

With Ramadan approaching, it's probably the right time to think of how you can make Iftar a perfectly balanced meal for you and your family, since it is probably the most substantial one you’ll have every day! A balanced and healthy Iftar will provide your body with the necessary without adding unnecessary calories, in comparison to a large Iftar which can often lead to a feeling of discomfort in your stomach.

Here are some tips on how to make sure that your Iftar is balanced and healthy for you and your loved ones:

Make healthy food choices: Choose wisely from within the different food groups which include grain products, fruits and vegetables, meats and legumes, dairy and alternatives. You can also benefit further by varying your intake from within the food groups. For instance, choose wholegrain bread, brown pasta or long grain rice more often. Consume lots of vegetables and a minimum of 2 servings of fruit groups. Have lean meat cuts, fish and your skinless chicken more often. Switch from full fat milk and dairy products to low fat options, which would still provide you with the calcium that you need, minus the extra calories. And go slow with the usage of oils, and enjoy lighter sweet options!

Prepare your food using healthy cooking methods: Try to bake your fatayer or sambosa instead of having them fried. Steam your vegetables for few minutes to enjoy their crunchy taste; this would also retain their vitamin content which could be otherwise lost with prolonged cooking. Cook your main dishes with a variety of vegetables, cut down on fat and salt which would make it healthier for your heart and well-being in general. Focus on soups as they provide you with the fluids that you have lost during your fast. It also serves as a great source of fibre, vitamins and minerals which will help boost your immunity

Control the size of your portions: Eating big food portions might lead to weight gain. It could also result in a distended stomach and a feeling of discomfort. So remember to be moderate by controlling your portions to accommodate the variety of food that will be available during your Iftar.

Balance your dish: For a well-balanced meal, try dividing your main course plate into 3 portions: one quarter with carbohydrates and their alternatives, another with meats and their alternatives, and half your plate for salad and cooked vegetables. This will help cover your body’s nutritional requirements without necessarily adding extra calories to the food you are consuming.

Include the essentials: Add a tablespoon of olive oil to your salad to enhance your heart health. Drink laban as a fresh drink rather than sweetened juices or soft drinks, because laban will provide you with a generous quantity of calcium to maintain healthy bones. Also include dried fruits which serve as an instant source of energy after a long day of fasting.

Vary what you eat: Sticking to one kind of food for Iftar may prevent your body from having enough nutrients for its proper functions. When your food intake is varied, you are more likely to take in all the nutrients you need. And for more health benefits, vary your Iftar choices within your week and month.

Iftar is a special gathering that you enjoy with your family and friends. This is why it is essential that you make wise food choices, to feel healthier and fulfilled. But most importantly, having a healthy Iftar everyday will help you and your family stay nourished and energetic all through this holy and blessed season.

Ramadan Menu 

Day1     
Soup: Beef and Vegetables Soup   
Main Course: Chicken Kabsa
Salad: Fatouch   
Drink: Low Fat Laban   
Desserts: Fruit salad (1 small bowl)

Day2    
Soup: Chicken and Asparagus Soup   
Main Course: Roasted lamb with Oriental Rice
Salad: Roka with low fat feta cheese   
Drink: Fresh Orange juice
Dessert: Sahlab (1/2 cup)

Day3     
Soup: Lentil and Minced Beef Soup   
Main Course: Roasted Chicken with Green Beans Saffron Rice   
Salad: Green Leafy Salad   
Drink: Tamarind   
Dessert: Qatayef Asafiri Bil Kishta (1 piece with 1 teaspoon of sugar syrup)

Day4     
Soup: Corn with Mushroom and Noodle Soup
Main Course: Kofta Orfalli with White Rice
Salad: Cucumber with yoghurt and peppermint
Drink: Kamaraldin    
Dessert: Layali Lubnan (2 tablespoons)

Day5     
Soup: Lentil and Tomato Soup   
Main Course: Kebbe bil Laban
Salad: Tabooleh    
Drink: Jallab  
Dessert: Um Ali (1/2 Cup)

Day6     
Soup: Mushroom with tomato and Corn Soup   
Main Course: Chicken and Chickpeas Freeke      
Salad: Steamed vegetables salad ( Artichoke stems, asparagus, baby corn, and mushrooms)
Drink: Low fat Laban       
Dessert: Mouhallabiah with Kamar El-Dine (1 Cup)

Day7   
Soup: Chicken Goulash Soup   
Main Course: Stuffed Baby Zucchini and Eggplant with Beef Shanks     
Salad: Garden salad
Drink: Lemonade       
Dessert: Kunafa bil-Jibn (small triangle with 1/2 kaak bread and 1 teaspoon sugar syrup)

Iftar is a special gathering that you enjoy with your family and friends. This is why it is essential that you make wise food choices, to feel healthier and fulfilled. But most importantly, having a healthy Iftar everyday will help you and your family stay nourished and energetic all through this holy and blessed season.

From Nestle Family

More Ramadan Health Articles:

Celebrating a healthy Iftar
Avoid losing weight in Ramadan
Eat your sweets the right way in Ramadan
How to avoid gaining weight during Ramadan
Wondering about having coffee during the holy month?
Goodness of dates 

Save and share  How to make Iftar a perfect meal!

Want to share this recipe with your family and friends? Click the button below to send them an email or save this to your favorite social network.

reade more... Résuméabuiyad

Celebrating a healthy Iftar

 Ramadan is the Holy Month of fasting and blessings. It brings with it a host of special customs, of which food habits and eating play a big part. Eating during Ramadan is also about following the right habits for a balanced Iftar which contributes to maintaining good health during this holy month.

Here are some tips for a healthy balanced Iftar:

1. Start by eating 2 dates, especially if you suffer from a headache or dizziness due to low blood sugar levels during the fasting period
2. Make sure you drink sufficient water, healthy juices or yogurt before you start eating. This will prevent dehydration and provide your body with essential fluids
3. Have a bowl of soup, an indispensable dish in the Ramadan meal, since it prepares the stomach to receive the rest of the meal and helps replenish some of the body fluids lost during the day.
4. Eat a salad, because it is rich in vitamins, minerals and fiber. The more colorful your salad, the more health benefits it holds. It also gives you a feeling of fullness, ensuring you eat less of the main dish.
5. Consume a moderate quantity of the main dish to maintain good health. The main dish should contain a source of carbohydrates like rice, pasta, potatoes or burghul, as well as some form of protein like beef, chicken or fish, in addition to cooked vegetables.
6. Moderation is key when it comes to eating starters (fried foods and pastries) and sweets because these foods are rich in fats, salt and sugars. Enjoy these Ramadan treats, but try to control the size of your portion in order to stay healthy and prevent weight gain.

As the sun sets, the ceremonious sounds of the traditional cannon roar is an eagerly welcomed invitation to the joyous meal of Iftar – a time when family and friends celebrate the special season of Ramadan together as one. And being the daily event of such paramount spiritual and physical significance makes it even more important to enjoy the meal and maintain a healthy balance.

But with such an elaborate spread, overindulging can lead to physical discomfort. This can however be easily remedied by making sure you intake small portions at a time, giving you ample opportunity to taste the sumptuous fare while ensuring that there is enough at this precious gathering to give everyone a taste of the assorted dishes. Remember, Iftar is a time to enjoy the presence of those around you, while nourishing yourself with food lovingly prepared. Keeping a limit on what and how much you eat will ensure that your joy is complete. 


Save and share Celebrating a healthy Iftar

Want to share this recipe with your family and friends? Click the button below to send them an email or save this to your favorite social network.

 Ramadan is the Holy Month of fasting and blessings. It brings with it a host of special customs, of which food habits and eating play a big part. Eating during Ramadan is also about following the right habits for a balanced Iftar which contributes to maintaining good health during this holy month.

Here are some tips for a healthy balanced Iftar:

1. Start by eating 2 dates, especially if you suffer from a headache or dizziness due to low blood sugar levels during the fasting period
2. Make sure you drink sufficient water, healthy juices or yogurt before you start eating. This will prevent dehydration and provide your body with essential fluids
3. Have a bowl of soup, an indispensable dish in the Ramadan meal, since it prepares the stomach to receive the rest of the meal and helps replenish some of the body fluids lost during the day.
4. Eat a salad, because it is rich in vitamins, minerals and fiber. The more colorful your salad, the more health benefits it holds. It also gives you a feeling of fullness, ensuring you eat less of the main dish.
5. Consume a moderate quantity of the main dish to maintain good health. The main dish should contain a source of carbohydrates like rice, pasta, potatoes or burghul, as well as some form of protein like beef, chicken or fish, in addition to cooked vegetables.
6. Moderation is key when it comes to eating starters (fried foods and pastries) and sweets because these foods are rich in fats, salt and sugars. Enjoy these Ramadan treats, but try to control the size of your portion in order to stay healthy and prevent weight gain.

As the sun sets, the ceremonious sounds of the traditional cannon roar is an eagerly welcomed invitation to the joyous meal of Iftar – a time when family and friends celebrate the special season of Ramadan together as one. And being the daily event of such paramount spiritual and physical significance makes it even more important to enjoy the meal and maintain a healthy balance.

But with such an elaborate spread, overindulging can lead to physical discomfort. This can however be easily remedied by making sure you intake small portions at a time, giving you ample opportunity to taste the sumptuous fare while ensuring that there is enough at this precious gathering to give everyone a taste of the assorted dishes. Remember, Iftar is a time to enjoy the presence of those around you, while nourishing yourself with food lovingly prepared. Keeping a limit on what and how much you eat will ensure that your joy is complete. 


Save and share Celebrating a healthy Iftar

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Avoid losing weight in Ramadan

While some people gain weight during the holy month of Ramadan, others struggle to keep their weight from falling off the normal range. In fact, fasting could be quite a challenge for maintaining a healthy body weight. Especially, if your food intake is not enough to meet the minimum caloric requirements for the basic needs of the body.

Should you worry about weight loss during fasting?

You need not worry, unless your weight is at the borderline of the normal range or lower than the normal value. You can find out if you are underweight by calculating your BMI. To do this, divide your weight by the square of your height; if you get a number of 18.5 or less then you your weight is below normal and you should prevent any further weight loss.

Quite simply, if your height was 1.64m, the square of that would be 1.64x1.64, which is 2.69. Now divide your weight, 50kg for example by 2.6 and you get 18.5. This is your BMI. And going below that is not recommended.

Why do some people lose weight during Ramadan?

Sometimes fasting could last up to 13 hours or more. During this time the body needs glucose which serves as its energy source and is necessary for its proper functioning. Glucose from food could last up to a maximum of 5 hours, after that the body tends to use its fat stores in order to provide the necessary energy. And not restoring these reserves after fasting would result in weight loss.

Ways to avoid losing weight:

• Have your Iftar in two stages: Some people can get full just by eating salad and soup, resulting in them having just a little bit of the main dish. This usually ends up with inadequate caloric intake and might lead to weight loss. You should instead try to have your Iftar meal in two sessions. First have dates, soup and salad. Then go for Maghreb Prayer and come back to have your main dish. In this way you would have given your stomach enough time to prepare for the main dish.
• Good to Remember: If you feel full quickly during Ramadan, then make sure you drink water between your meals and not with them. Have 1 glass at the beginning of Iftar, wait a couple of minutes then enjoy your meal. The rest (6-7 glasses of water or fluids) can be divided within your non-fasting hours but only 2 hours after food.
• Enrich your dishes with healthy calories: Sprinkle a generous amount of olive oil to your salad, or slice some olives on your baked, low fat cheese sambosa. You can also add some nuts over your salads and Ramadan desserts.
• Have an extra nutritious snack between your Iftar and Suhour: When you are out for the evening, have mankoushe with a glass of laban, a bowl of hummus (balila) with a glass of fruit cocktail juice or simply a cheese sandwich and a glass of milk. Remember to take your sweets after this snack so you fill up on nutritious foods first.
• Make sure to have your Suhour: It will be very difficult to meet your nutritional requirements with just one meal. This is why it is absolutely essential to have a proper Suhour to provide your body with the additional calories vital for your wellbeing, and to prevent any undesirable weight loss. For example, you can have a bowl of foul mudammas sprinkled with a generous quantity of olive oil, a small loaf of brown Arabic bread, some olives, a glass of milk and a bowl of fruit salad in fruit syrup.

In conclusion, there are many ways to boost your calories and avoid losing weight during this month. You can do that by adding healthy nutrient- and calorie-dense ingredients to the foods you are eating. These include healthy oils, nuts, avocados and olives. Also remember to remain physically active during this month since this will help stimulate your appetite.

Save and share Avoid losing weight in Ramadan

Want to share this recipe with your family and friends? Click the button below to send them an email or save this to your favorite social network.

While some people gain weight during the holy month of Ramadan, others struggle to keep their weight from falling off the normal range. In fact, fasting could be quite a challenge for maintaining a healthy body weight. Especially, if your food intake is not enough to meet the minimum caloric requirements for the basic needs of the body.

Should you worry about weight loss during fasting?

You need not worry, unless your weight is at the borderline of the normal range or lower than the normal value. You can find out if you are underweight by calculating your BMI. To do this, divide your weight by the square of your height; if you get a number of 18.5 or less then you your weight is below normal and you should prevent any further weight loss.

Quite simply, if your height was 1.64m, the square of that would be 1.64x1.64, which is 2.69. Now divide your weight, 50kg for example by 2.6 and you get 18.5. This is your BMI. And going below that is not recommended.

Why do some people lose weight during Ramadan?

Sometimes fasting could last up to 13 hours or more. During this time the body needs glucose which serves as its energy source and is necessary for its proper functioning. Glucose from food could last up to a maximum of 5 hours, after that the body tends to use its fat stores in order to provide the necessary energy. And not restoring these reserves after fasting would result in weight loss.

Ways to avoid losing weight:

• Have your Iftar in two stages: Some people can get full just by eating salad and soup, resulting in them having just a little bit of the main dish. This usually ends up with inadequate caloric intake and might lead to weight loss. You should instead try to have your Iftar meal in two sessions. First have dates, soup and salad. Then go for Maghreb Prayer and come back to have your main dish. In this way you would have given your stomach enough time to prepare for the main dish.
• Good to Remember: If you feel full quickly during Ramadan, then make sure you drink water between your meals and not with them. Have 1 glass at the beginning of Iftar, wait a couple of minutes then enjoy your meal. The rest (6-7 glasses of water or fluids) can be divided within your non-fasting hours but only 2 hours after food.
• Enrich your dishes with healthy calories: Sprinkle a generous amount of olive oil to your salad, or slice some olives on your baked, low fat cheese sambosa. You can also add some nuts over your salads and Ramadan desserts.
• Have an extra nutritious snack between your Iftar and Suhour: When you are out for the evening, have mankoushe with a glass of laban, a bowl of hummus (balila) with a glass of fruit cocktail juice or simply a cheese sandwich and a glass of milk. Remember to take your sweets after this snack so you fill up on nutritious foods first.
• Make sure to have your Suhour: It will be very difficult to meet your nutritional requirements with just one meal. This is why it is absolutely essential to have a proper Suhour to provide your body with the additional calories vital for your wellbeing, and to prevent any undesirable weight loss. For example, you can have a bowl of foul mudammas sprinkled with a generous quantity of olive oil, a small loaf of brown Arabic bread, some olives, a glass of milk and a bowl of fruit salad in fruit syrup.

In conclusion, there are many ways to boost your calories and avoid losing weight during this month. You can do that by adding healthy nutrient- and calorie-dense ingredients to the foods you are eating. These include healthy oils, nuts, avocados and olives. Also remember to remain physically active during this month since this will help stimulate your appetite.

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Eat your sweets the right way in Ramadan

 Everyone loves to indulge in the delicious taste of sweets especially during the holy month of Ramadan. It adds to the enjoyment of Iftar and sweetens the holy season. But it is essential to point out that most of the sweets eaten during this time are made from flour, sugar, oil, ghee and nuts (baklava, kunafa and katayef).

This brings us to the topic:

Is it OK to have sweets everyday?

Yes you can, as long as it is eaten in moderation.

Can indulging in sweets be considered healthy?

Yes, but only if they are prepared with minimum fat and less calories.

To make your sweets lower in calories and fats, try these tips:

• Instead of buying or making kunafa with cream, prepare it with low fat cheese, and eat it without adding any sugar syrup
• Use low fat milk products
• Avoid using butter and ghee and substitute them with corn, sunflower or canola oil and in small amounts
• Do not add honey or cream on cakes or puddings, use low calorie sugar instead
• Choose grilled or raw Katayef instead of fried ones
• Try to reduce the amount of nuts added on cakes and puddings, and substitute it with cinnamon powder when you can
• Try not to add sugar to juices and sugar icing to sweets
• Do not dip dumplings in sugar syrup

Can Sweets be eaten immediately after Iftar?

Eating sweets immediately after Iftar will increase the size of your stomach and can cause a delay in digestion. It can also lead to fluctuation in the blood sugar level, which will lead to you craving for more sweets! That’s why, it is recommended to have it 2-3 hours after Iftar.

Sweets can make this joyous season even more enjoyable, if consumed with discretion. Instead of 3 or 4, have just one portion of your favourite. This will give you a taste of what you like while making sure that you don’t overindulge. 


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 Everyone loves to indulge in the delicious taste of sweets especially during the holy month of Ramadan. It adds to the enjoyment of Iftar and sweetens the holy season. But it is essential to point out that most of the sweets eaten during this time are made from flour, sugar, oil, ghee and nuts (baklava, kunafa and katayef).

This brings us to the topic:

Is it OK to have sweets everyday?

Yes you can, as long as it is eaten in moderation.

Can indulging in sweets be considered healthy?

Yes, but only if they are prepared with minimum fat and less calories.

To make your sweets lower in calories and fats, try these tips:

• Instead of buying or making kunafa with cream, prepare it with low fat cheese, and eat it without adding any sugar syrup
• Use low fat milk products
• Avoid using butter and ghee and substitute them with corn, sunflower or canola oil and in small amounts
• Do not add honey or cream on cakes or puddings, use low calorie sugar instead
• Choose grilled or raw Katayef instead of fried ones
• Try to reduce the amount of nuts added on cakes and puddings, and substitute it with cinnamon powder when you can
• Try not to add sugar to juices and sugar icing to sweets
• Do not dip dumplings in sugar syrup

Can Sweets be eaten immediately after Iftar?

Eating sweets immediately after Iftar will increase the size of your stomach and can cause a delay in digestion. It can also lead to fluctuation in the blood sugar level, which will lead to you craving for more sweets! That’s why, it is recommended to have it 2-3 hours after Iftar.

Sweets can make this joyous season even more enjoyable, if consumed with discretion. Instead of 3 or 4, have just one portion of your favourite. This will give you a taste of what you like while making sure that you don’t overindulge. 


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How to avoid gaining weight during Ramadan

Fasting during Ramadan can cause weight gain in some people. And if you are one of them, regulating your food intake in the evenings can help you control your weight. And consuming less food, will in turn decrease the calories consumed, allowing you to lose or maintain your weight during this holy month.

What are the reasons for weight gain during Ramadan?

• Eating continuously, especially between Iftar and Suhour, which is sometimes accompanied by tiredness because of the feeling of fullness
• Inactivity and lethargy after Iftar
• Consuming large portions of food, more than the usual
• Eating fried food and high fat and calorie foods (kunafa, katayef, pastries and samosa) in big amounts, especially in the evening
• Going out for Iftar or inviting guests over putting you within reach of large varieties and quantities of food

Ways to help improve nutritional habits and control weight gain

1. Avoid overeating: Have a light Iftar that includes reasonable food portions
2. Chew your food slowly to avoid indigestion
3. Have your soup and salad first; as these are low in calories and make you feel full
4. Drink at least eight glasses of water during the non-fasting hours
5. Have fresh fruits and fresh juices without added sugar, instead of the readymade ones, which may contain high amounts of sugar
6. Choose low fat dairy products and lean meats
7. Choose low fat dairy products and lean meats
8. Eat a fruit salad instead of Arabic sweets every now and then
9. Walk everyday for at least half an hour to one hour in order to burn the extra calories

Healthy cooking also plays a role in managing your weight!

When cooking, make your favourite Ramdan recipes healthier by avoiding deep frying whenever possible. Instead, reduce the amount of fat in your meals by cooking your food with a little bit of vegetable oil, baking, roasting, steaming or grilling. Keep in mind that reducing fat in your cooking does not necessarily mean reducing its flavour. You can enhance the seasoning of your dishes by using fresh vegetables, fresh herbs and spices, which add taste without adding calories.

And now, with so many tips to help you control what you eat and resist the temptation of over indulgence, you can make sure that this joyous season is happy, healthy and filled with goodness.

Besides, eating moderately, slowly and sensibly is the perfect way to – avoid getting lethargic, stay active and spend time with your family and friends. Whether it is shopping, meeting loved ones or simply watching the TV, a healthy meal will make sure that your Ramadan is filled with loving memories and a better-looking you. 


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Fasting during Ramadan can cause weight gain in some people. And if you are one of them, regulating your food intake in the evenings can help you control your weight. And consuming less food, will in turn decrease the calories consumed, allowing you to lose or maintain your weight during this holy month.

What are the reasons for weight gain during Ramadan?

• Eating continuously, especially between Iftar and Suhour, which is sometimes accompanied by tiredness because of the feeling of fullness
• Inactivity and lethargy after Iftar
• Consuming large portions of food, more than the usual
• Eating fried food and high fat and calorie foods (kunafa, katayef, pastries and samosa) in big amounts, especially in the evening
• Going out for Iftar or inviting guests over putting you within reach of large varieties and quantities of food

Ways to help improve nutritional habits and control weight gain

1. Avoid overeating: Have a light Iftar that includes reasonable food portions
2. Chew your food slowly to avoid indigestion
3. Have your soup and salad first; as these are low in calories and make you feel full
4. Drink at least eight glasses of water during the non-fasting hours
5. Have fresh fruits and fresh juices without added sugar, instead of the readymade ones, which may contain high amounts of sugar
6. Choose low fat dairy products and lean meats
7. Choose low fat dairy products and lean meats
8. Eat a fruit salad instead of Arabic sweets every now and then
9. Walk everyday for at least half an hour to one hour in order to burn the extra calories

Healthy cooking also plays a role in managing your weight!

When cooking, make your favourite Ramdan recipes healthier by avoiding deep frying whenever possible. Instead, reduce the amount of fat in your meals by cooking your food with a little bit of vegetable oil, baking, roasting, steaming or grilling. Keep in mind that reducing fat in your cooking does not necessarily mean reducing its flavour. You can enhance the seasoning of your dishes by using fresh vegetables, fresh herbs and spices, which add taste without adding calories.

And now, with so many tips to help you control what you eat and resist the temptation of over indulgence, you can make sure that this joyous season is happy, healthy and filled with goodness.

Besides, eating moderately, slowly and sensibly is the perfect way to – avoid getting lethargic, stay active and spend time with your family and friends. Whether it is shopping, meeting loved ones or simply watching the TV, a healthy meal will make sure that your Ramadan is filled with loving memories and a better-looking you. 


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Wondering about having coffee during the holy month?

Drinking coffee in the morning for that “pick me up feeling” is an all too familiar and enjoyable habit for many of us. But come Ramadan and the thought of stopping this stimulating ritual will definitely seem difficult.

You are also probably aware that in the early days of the Holy month, a sudden break in your coffee routine usually leads to a feeling of tiredness, and sometimes even a headache.

But we’ve got good news for you. There is a way to reduce your intake gradually without feeling the unpleasant effects of stopping suddenly. Better still, we’ll tell you how you can still enjoy drinking your coffee during the month of Ramadan!

Coffee is a natural stimulant

Have you ever wondered why you might feel wide awake after your cup of coffee? That is quite simply because coffee contains caffeine which gives its unique flavor and aroma. Additionally, it gives you a feeling of alertness, helping you overcome fatigue and drowsiness and prepares you for the day ahead!

Coffee is packed with antioxidants

Did you know that coffee contains many antioxidants which help prevent diseases such as heart disease?

Every day your body is exposed to harmful external and internal factors that can cause free radicals to circulate in our bodies, increasing cell damage and the risk of contracting many diseases. Which is why, consuming foods and drinks rich in antioxidants will help your body fight off these substances and prevent you from getting ill.

So how should you adjust your coffee intake prior to Ramadan?

If you are a coffee drinker, simply follow the steps detailed below to avoid any unpleasant feelings when you stop drinking coffee in the morning:

• Two weeks before Ramadan: If you were drinking 3 cups of coffee a day, start by having half your first cup with decaffeinated coffee and the other half with caffeinated coffee for the first 2-3 days. By the end of the first week gradually increase it to one whole cup decaffeinated and 2 cups caffeinated.
• One week before Ramadan: Gradually try to have 2 decaffeinated cups by following the previous method (half Decaffeinated, half caffeinated until it is all decaffeinated). Make sure to have your caffeinated cup two hours after Maghreb prayers in order to prepare yourself for the routine of Ramadan.

Enjoying your coffee during Ramadan!

At Iftar:

• Avoid breaking your fast on a cup of coffee, since caffeine would lead to the release of gastric juices on an empty stomach and in turn hurt your gastric mucosa. The ideal food to break your fast with is 2-3 dates, because they will provide you with the sugar your body requires, especially your brain.
• You can have your cup of coffee two hours after you complete your Iftar meal. This way you would have allowed plenty of time for your body to adjust its blood glucose level with a balanced Iftar. A cup of coffee would come in handy also because it might also keep you alert in case you feel sleepy after your Iftar meal.

Late night:

If you enjoy the taste of coffee late at night, try a decaffeinated cup before you sleep (which would still have the beneficial antioxidants). You can also opt for herbal teas such as thyme or chamomile which are healthy and soothing.

Suhour:

If you wakeup for Suhour just before the Athan, you can enjoy a cup of coffee along with your balanced meal. This will help you stay alert throughout your long day of fasting.

Remember that a balanced and healthy food intake and adequate fluid replenishment are key to providing you with the energy necessary for your body. And coffee is the boost that you need, to increase your sense of alertness and concentration.

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Drinking coffee in the morning for that “pick me up feeling” is an all too familiar and enjoyable habit for many of us. But come Ramadan and the thought of stopping this stimulating ritual will definitely seem difficult.

You are also probably aware that in the early days of the Holy month, a sudden break in your coffee routine usually leads to a feeling of tiredness, and sometimes even a headache.

But we’ve got good news for you. There is a way to reduce your intake gradually without feeling the unpleasant effects of stopping suddenly. Better still, we’ll tell you how you can still enjoy drinking your coffee during the month of Ramadan!

Coffee is a natural stimulant

Have you ever wondered why you might feel wide awake after your cup of coffee? That is quite simply because coffee contains caffeine which gives its unique flavor and aroma. Additionally, it gives you a feeling of alertness, helping you overcome fatigue and drowsiness and prepares you for the day ahead!

Coffee is packed with antioxidants

Did you know that coffee contains many antioxidants which help prevent diseases such as heart disease?

Every day your body is exposed to harmful external and internal factors that can cause free radicals to circulate in our bodies, increasing cell damage and the risk of contracting many diseases. Which is why, consuming foods and drinks rich in antioxidants will help your body fight off these substances and prevent you from getting ill.

So how should you adjust your coffee intake prior to Ramadan?

If you are a coffee drinker, simply follow the steps detailed below to avoid any unpleasant feelings when you stop drinking coffee in the morning:

• Two weeks before Ramadan: If you were drinking 3 cups of coffee a day, start by having half your first cup with decaffeinated coffee and the other half with caffeinated coffee for the first 2-3 days. By the end of the first week gradually increase it to one whole cup decaffeinated and 2 cups caffeinated.
• One week before Ramadan: Gradually try to have 2 decaffeinated cups by following the previous method (half Decaffeinated, half caffeinated until it is all decaffeinated). Make sure to have your caffeinated cup two hours after Maghreb prayers in order to prepare yourself for the routine of Ramadan.

Enjoying your coffee during Ramadan!

At Iftar:

• Avoid breaking your fast on a cup of coffee, since caffeine would lead to the release of gastric juices on an empty stomach and in turn hurt your gastric mucosa. The ideal food to break your fast with is 2-3 dates, because they will provide you with the sugar your body requires, especially your brain.
• You can have your cup of coffee two hours after you complete your Iftar meal. This way you would have allowed plenty of time for your body to adjust its blood glucose level with a balanced Iftar. A cup of coffee would come in handy also because it might also keep you alert in case you feel sleepy after your Iftar meal.

Late night:

If you enjoy the taste of coffee late at night, try a decaffeinated cup before you sleep (which would still have the beneficial antioxidants). You can also opt for herbal teas such as thyme or chamomile which are healthy and soothing.

Suhour:

If you wakeup for Suhour just before the Athan, you can enjoy a cup of coffee along with your balanced meal. This will help you stay alert throughout your long day of fasting.

Remember that a balanced and healthy food intake and adequate fluid replenishment are key to providing you with the energy necessary for your body. And coffee is the boost that you need, to increase your sense of alertness and concentration.

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Goodness of dates

Dates considered a blessed fruit are especially consumed during the Holy Month of Ramadan. It is not only a custom to have dates during this holy month, but also a delightful and delicious fruit to eat.

It is recommended to start Iftar by eating 2-3 dates, as it provides the body with sugar, helping restore low blood sugar after fasting all day. One of the most common reasons for headaches or dizziness during Ramadan is low blood sugar, which is why eating dates is very beneficial at the start of Iftar.

What are the benefits of dates?

• Provide vitality: being rich in calories and sugar (80% of the date is made of sugar), as well as being easily digested and absorbed, they provide you with an immediate source of energy
• Rich in essential nutrients: dates contain 6 vitamins and 15 minerals and are especially rich in calcium, phosphorous, iron, magnesium and potassium
• Full of fibre: this facilitates digestion and moderates bowl function, helping prevent constipation
• Heart healthy: they have only traces of fat, are cholesterol free and can be consumed by all members of your family

Did you know?

You need to consume about 2-4 servings of fruits per day.

2-3 pieces of dates are considered as one fruit serving and contain about 70 calories!

Another way to add dates to your balanced diet is to incorporate them into your sweet recipes, this way you will replace some of the sugar as dates are naturally sweet and tasty. 

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Dates considered a blessed fruit are especially consumed during the Holy Month of Ramadan. It is not only a custom to have dates during this holy month, but also a delightful and delicious fruit to eat.

It is recommended to start Iftar by eating 2-3 dates, as it provides the body with sugar, helping restore low blood sugar after fasting all day. One of the most common reasons for headaches or dizziness during Ramadan is low blood sugar, which is why eating dates is very beneficial at the start of Iftar.

What are the benefits of dates?

• Provide vitality: being rich in calories and sugar (80% of the date is made of sugar), as well as being easily digested and absorbed, they provide you with an immediate source of energy
• Rich in essential nutrients: dates contain 6 vitamins and 15 minerals and are especially rich in calcium, phosphorous, iron, magnesium and potassium
• Full of fibre: this facilitates digestion and moderates bowl function, helping prevent constipation
• Heart healthy: they have only traces of fat, are cholesterol free and can be consumed by all members of your family

Did you know?

You need to consume about 2-4 servings of fruits per day.

2-3 pieces of dates are considered as one fruit serving and contain about 70 calories!

Another way to add dates to your balanced diet is to incorporate them into your sweet recipes, this way you will replace some of the sugar as dates are naturally sweet and tasty. 

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The delicious benefits of Soup during Ramadan

Soup, a traditional dish at Iftar, adds variety to every table during the holy month of Ramdan. With its many different types and flavours, it’s not only a delicious tradition, but also offers many health benefits.

Starting with soup at Iftar will replenish the fluids lost in your body while fasting during the day. It also prepares your digestive system for the rest of the meal and helps maintain a healthy digestive system. In addition, soup is a rich source of vitamins, minerals and other nutrients which are essential for the body, especially during Ramadan as it stays for a long period of the day without food.

The benefits of soup include:

• Warmth and flexibility: Starting your Iftar meal with soup warms the stomach after a long day and helps in preventing bloating or any stomach discomfort
• Rich in fluids: Soups are rich in water, which is hydrating for body cells and beneficial for a healthy glowing complexion
• A healthy nutritious dish: Soups are healthy dishes made from nutritious ingredients such as vegetables, meat, chicken, legumes and rice. The healthy way in which soups are prepared help preserve all their nutritional value in the cooking water and maintain its richness in vitamins, minerals and proteins
• Full of healthy fibres: Its richness in fibre (such as vegetable and legume soups) helps regulate the function of your digestive system and reduce bloating and constipation
• A rich taste: Rich in flavour for you and your family, it is easy to chew and swallow, and a great meal for kids and the elderly.
• Feeling of satiety: Soups offer a feeling of fullness and this will allow you to control your meal portions and eat smaller quantities at Iftar.

Examples of healthy soups:

• Lentil soup: rich in proteins and iron
• Vegetable soup: rich in fibre, vitamins and minerals
• Chicken and rice soup: rich in proteins, iron and carbohydrates

So go ahead, give yourself and your family a nutritious dish during Ramadan, with a healthy variety of soups each and every day!
Good to know:

MAGGI soups offer you a wealth of creative ideas for delicious and nutritious soups to make your Ramadan a month of health and wellness. To know more, visit www.nestle-family.com 


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Soup, a traditional dish at Iftar, adds variety to every table during the holy month of Ramdan. With its many different types and flavours, it’s not only a delicious tradition, but also offers many health benefits.

Starting with soup at Iftar will replenish the fluids lost in your body while fasting during the day. It also prepares your digestive system for the rest of the meal and helps maintain a healthy digestive system. In addition, soup is a rich source of vitamins, minerals and other nutrients which are essential for the body, especially during Ramadan as it stays for a long period of the day without food.

The benefits of soup include:

• Warmth and flexibility: Starting your Iftar meal with soup warms the stomach after a long day and helps in preventing bloating or any stomach discomfort
• Rich in fluids: Soups are rich in water, which is hydrating for body cells and beneficial for a healthy glowing complexion
• A healthy nutritious dish: Soups are healthy dishes made from nutritious ingredients such as vegetables, meat, chicken, legumes and rice. The healthy way in which soups are prepared help preserve all their nutritional value in the cooking water and maintain its richness in vitamins, minerals and proteins
• Full of healthy fibres: Its richness in fibre (such as vegetable and legume soups) helps regulate the function of your digestive system and reduce bloating and constipation
• A rich taste: Rich in flavour for you and your family, it is easy to chew and swallow, and a great meal for kids and the elderly.
• Feeling of satiety: Soups offer a feeling of fullness and this will allow you to control your meal portions and eat smaller quantities at Iftar.

Examples of healthy soups:

• Lentil soup: rich in proteins and iron
• Vegetable soup: rich in fibre, vitamins and minerals
• Chicken and rice soup: rich in proteins, iron and carbohydrates

So go ahead, give yourself and your family a nutritious dish during Ramadan, with a healthy variety of soups each and every day!
Good to know:

MAGGI soups offer you a wealth of creative ideas for delicious and nutritious soups to make your Ramadan a month of health and wellness. To know more, visit www.nestle-family.com 


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Stay hydrated during Ramadan

Water is the most important fluid that replenish your thirst during Ramadan. Unfortunately though, most people do not drink enough but have only small amounts at Iftar and then forget to drink water until the next day!

Why do we need water?

60 –70% of your body is made of water and any reduction in your water intake can affect your body’s cells and nerves from functioning properly. This is why it is absolutely essential to compensate the loss of water in your body, because dehydration can cause undesirable side effects such as: constipation, headache, dizziness, tiredness and dry skin.

Why is water the best for thirst instead of other Ramadan drinks?

• Unlike water, other fluids contain a lot of sugar and can result in you consuming extra calories
• Drinking too much of the Ramadan drinks and other soft drinks will fill up your stomach and delay your digestion process

Good to Remember

Water plays a significant role in weight loss and maintenance, because it helps to get rid of toxins and reduce the feeling of hunger. This is why it is important to drink small quantities of water throughout the night.
How to prevent getting thirsty during Ramadan

The food that you eat plays a major role in controlling your thirst while you are fasting. Here are a few pointers:

1. Drink at least eight glasses of water everyday. If you are exercising and are outdoors in hot weather, you lose more fluids. So make sure you drink more water.
2. Avoid hot and spicy dishes as it increases thirst
3. Do not add too much salt to salads and other dishes. Also avoid eating salty foods like salted fish and pickles as they increase the body’s need for water
4. Eat fresh fruits and vegetables because they are rich in water and fibre. They stay in the intestines for a long time and reduce thirst.
5. Drink fresh fruit juices rather than sweetened juices
6. Try not to drink large quantities of water all at once or a lot during a meal. Instead drink water between your meals.

Good to know

Drinking iced water to break your fast does not replenish your thirst but can cause your blood vessels to contract and cause indigestion. For this reason, it is recommended you drink water at room temperature or slightly cold.

From Nestle Family

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Water is the most important fluid that replenish your thirst during Ramadan. Unfortunately though, most people do not drink enough but have only small amounts at Iftar and then forget to drink water until the next day!

Why do we need water?

60 –70% of your body is made of water and any reduction in your water intake can affect your body’s cells and nerves from functioning properly. This is why it is absolutely essential to compensate the loss of water in your body, because dehydration can cause undesirable side effects such as: constipation, headache, dizziness, tiredness and dry skin.

Why is water the best for thirst instead of other Ramadan drinks?

• Unlike water, other fluids contain a lot of sugar and can result in you consuming extra calories
• Drinking too much of the Ramadan drinks and other soft drinks will fill up your stomach and delay your digestion process

Good to Remember

Water plays a significant role in weight loss and maintenance, because it helps to get rid of toxins and reduce the feeling of hunger. This is why it is important to drink small quantities of water throughout the night.
How to prevent getting thirsty during Ramadan

The food that you eat plays a major role in controlling your thirst while you are fasting. Here are a few pointers:

1. Drink at least eight glasses of water everyday. If you are exercising and are outdoors in hot weather, you lose more fluids. So make sure you drink more water.
2. Avoid hot and spicy dishes as it increases thirst
3. Do not add too much salt to salads and other dishes. Also avoid eating salty foods like salted fish and pickles as they increase the body’s need for water
4. Eat fresh fruits and vegetables because they are rich in water and fibre. They stay in the intestines for a long time and reduce thirst.
5. Drink fresh fruit juices rather than sweetened juices
6. Try not to drink large quantities of water all at once or a lot during a meal. Instead drink water between your meals.

Good to know

Drinking iced water to break your fast does not replenish your thirst but can cause your blood vessels to contract and cause indigestion. For this reason, it is recommended you drink water at room temperature or slightly cold.

From Nestle Family

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Easy nutrition tips to staying energetic during this summer Ramadan

 This year, the holy month of Ramadan falls closer to the summer, which means that fasting hours become longer. So, during this time what does your body depend on to be able to last the whole day and keep going?

When you fast, your energy mainly depends on the sugar glucose that you consume during your Suhour meal. But this meal can only provide energy for a few hours and then your body has to depend on its stored glucose (glycogen) and fats. And after fasting the whole day, it is the food you eat at Iftar that will provide your body cells with calories and nutrients to give you energy and vitality.

Suhour meal for vitality – what to eat for more energy and endurance?

For longer lasting energy this year, it is important to pay attention to the quality of the food you eat at this predawn meal. It is considered essential, as it prevents hunger, tissue breakdown and offers better endurance ability during the long day.

Try to eat slowly digestible and absorbable foods which are rich in fibre such as complex carbohydrates (whole-wheat breads, rice, pasta, potatoes and whole wheat grains such as Burghul). These foods give you energy that can last for many hours unlike foods high in sugar which provide energy for only a short time and then lead to a drop in the blood sugar levels, leading to low energy. In addition, whole-wheat breads and cereals are rich in B vitamins which help release energy from the food you’ve eaten.

You can also eat protein-rich foods together with your complex carbohydrates, such as milk and dairy products (yogurt, Labneh, and cheese, preferably white cheese which has a lower fat content) or legumes (fava beans or chickpeas) that will make you feel full for a longer period.

Iftar to replenish your energy stores – what to eat to compensate for liquids and nutrients?

• Break your fast with a few dates, a glass of fresh juice and a bowl of soup. Dates, juices and soups are good sources of carbohydrates and help bring your low blood glucose to normal levels. Liquids (water, juice, soup) also help maintain the fluid and electrolyte balance in the body and replenish whatever was lost during the day.
• For more energy and vitality make sure this meal is balanced by including complex carbohydrate sources, protein from meat or legumes, vegetables as well as fruits.

Few tips to prevent the feeling of thirst during your Ramadan days:

1. Make sure you drink plenty of fluids and water between Iftar and Suhour to prevent dehydration
2. Limit your intake of fried foods and foods high in fats and sugar
3. Avoid foods high in salt such as pickles, salty crackers and nuts, and canned foods
4. Try not to drink too much tea especially at Suhour as it can increase fluids lost through urination
5. Don’t overeat at the Suhour meal

Good to know

Light exercise between 3 pm and Maghreb time can help you burn body fat which allows you to lose or maintain your weight.

From Nestle Family

Save and share Easy nutrition tips to staying energetic during this summer Ramadan

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 This year, the holy month of Ramadan falls closer to the summer, which means that fasting hours become longer. So, during this time what does your body depend on to be able to last the whole day and keep going?

When you fast, your energy mainly depends on the sugar glucose that you consume during your Suhour meal. But this meal can only provide energy for a few hours and then your body has to depend on its stored glucose (glycogen) and fats. And after fasting the whole day, it is the food you eat at Iftar that will provide your body cells with calories and nutrients to give you energy and vitality.

Suhour meal for vitality – what to eat for more energy and endurance?

For longer lasting energy this year, it is important to pay attention to the quality of the food you eat at this predawn meal. It is considered essential, as it prevents hunger, tissue breakdown and offers better endurance ability during the long day.

Try to eat slowly digestible and absorbable foods which are rich in fibre such as complex carbohydrates (whole-wheat breads, rice, pasta, potatoes and whole wheat grains such as Burghul). These foods give you energy that can last for many hours unlike foods high in sugar which provide energy for only a short time and then lead to a drop in the blood sugar levels, leading to low energy. In addition, whole-wheat breads and cereals are rich in B vitamins which help release energy from the food you’ve eaten.

You can also eat protein-rich foods together with your complex carbohydrates, such as milk and dairy products (yogurt, Labneh, and cheese, preferably white cheese which has a lower fat content) or legumes (fava beans or chickpeas) that will make you feel full for a longer period.

Iftar to replenish your energy stores – what to eat to compensate for liquids and nutrients?

• Break your fast with a few dates, a glass of fresh juice and a bowl of soup. Dates, juices and soups are good sources of carbohydrates and help bring your low blood glucose to normal levels. Liquids (water, juice, soup) also help maintain the fluid and electrolyte balance in the body and replenish whatever was lost during the day.
• For more energy and vitality make sure this meal is balanced by including complex carbohydrate sources, protein from meat or legumes, vegetables as well as fruits.

Few tips to prevent the feeling of thirst during your Ramadan days:

1. Make sure you drink plenty of fluids and water between Iftar and Suhour to prevent dehydration
2. Limit your intake of fried foods and foods high in fats and sugar
3. Avoid foods high in salt such as pickles, salty crackers and nuts, and canned foods
4. Try not to drink too much tea especially at Suhour as it can increase fluids lost through urination
5. Don’t overeat at the Suhour meal

Good to know

Light exercise between 3 pm and Maghreb time can help you burn body fat which allows you to lose or maintain your weight.

From Nestle Family

Save and share Easy nutrition tips to staying energetic during this summer Ramadan

Want to share this recipe with your family and friends? Click the button below to send them an email or save this to your favorite social network.

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Healthy eating during Ramadan

 With long hours of fasting and a wide spread to choose from, eating healthy at an elaborate, appetising Iftar can sometimes be a distant dream. But that need not always be the case, because it is quite easy to eat and keep your weighing scale happy during this holy month. All you have to do is prepare and eat food made from fresh ingredients, cooked in a healthy manner for a nutritious Ramadan meal. This will keep you nourished while setting a good example for your family and friends.

Preliminary preparations for healthier foods in Ramadan

• Choose fresh vegetables as they contain higher amounts of vitamins and minerals
• Use fresh fruits to prepare juices and serve them in moderation without adding sugar
• Use low fat milk and other low fat dairy products
• Avoid using butter and ghee in cooking and substitute them with vegetable oils in small amounts
• Try using lean meat, fish and skinless chicken, and prepare them by grilling, boiling and baking rather than frying

For you to get all the nutrients needed by the body, your meals should contain all the basic food groups (bread and grains, fruits and vegetables, meat and legumes, milk and dairy products).

Here are a few things to choose from and a few to avoid:

To help you choose the right foods during the holy month, we have prepared a simple guide, loaded with many healthy food choices to keep you energetic and nurtured all through Ramadan.

Meat and other protein sources

Choose:

• Fish
• Grilled or boiled skinless chicken or turkey
• Lean veal or lamb
• Moderate amounts of prawns
• Legumes such as beans, lentils, and peas
• Eggs (egg yolk) 3 times per week (including eggs in cooked foods)

Avoid:

• Fried chicken and duck
• Fatty meats
• Liver and organ meats
• Hotdog and sausages
• Large amounts of prawn, shrimp and shellfish

Milk and dairy products

Choose:

•     Skimmed or low fat milk
•     Skimmed or low fat yoghurt and labneh
•     Low fat cheese

Avoid:

• Whole milk
• Ice cream and whipped cream
• Full cream yoghurt and labneh
• Full cream cheeses especially yellow cheeses
• Creamy and cheese sauces

Fruits and vegetables

Choose:

• All fresh vegetables, boiled, baked, steamed or cooked with a little oil
• Seasoned vegetables or vegetables with lemon juice or a little oil
• Fresh fruits and natural fruit juice (in moderation)

Avoid:

• Coconut (the only fruit rich in saturated fats that are unhealthy for the heart)
• Fried vegetables
• Boiled vegetables with butter
• Juices with added sugar

Bread and grains

Choose:

• Arabic or brown bread
• Plain spaghetti or rice (without ghee or high fat sauce)
• Grains with no added fat
• Baked or boiled potatoes

Avoid:

• Pastries that contain large amounts of fat (doughnuts, croissants, Danish pastries)
• Fried rice
• Fried potato chips or French fries
• Sweetened Kaak and deserts

With such an assorted list of food available for you to choose from, this religious journey will surely be a pleasantly, healthy trip. And with a better view of your choices this Ramadan, you now hold the key to a nutritious diet.

Just remember, whatever you decide to eat, a balanced food plan containing healthy ingredients, cooked right will help you enjoy Iftar and Suhour while giving you good health and more energy.

Save and share Healthy eating during Ramadan

Want to share this recipe with your family and friends? Click the button below to send them an email or save this to your favorite social network.

 With long hours of fasting and a wide spread to choose from, eating healthy at an elaborate, appetising Iftar can sometimes be a distant dream. But that need not always be the case, because it is quite easy to eat and keep your weighing scale happy during this holy month. All you have to do is prepare and eat food made from fresh ingredients, cooked in a healthy manner for a nutritious Ramadan meal. This will keep you nourished while setting a good example for your family and friends.

Preliminary preparations for healthier foods in Ramadan

• Choose fresh vegetables as they contain higher amounts of vitamins and minerals
• Use fresh fruits to prepare juices and serve them in moderation without adding sugar
• Use low fat milk and other low fat dairy products
• Avoid using butter and ghee in cooking and substitute them with vegetable oils in small amounts
• Try using lean meat, fish and skinless chicken, and prepare them by grilling, boiling and baking rather than frying

For you to get all the nutrients needed by the body, your meals should contain all the basic food groups (bread and grains, fruits and vegetables, meat and legumes, milk and dairy products).

Here are a few things to choose from and a few to avoid:

To help you choose the right foods during the holy month, we have prepared a simple guide, loaded with many healthy food choices to keep you energetic and nurtured all through Ramadan.

Meat and other protein sources

Choose:

• Fish
• Grilled or boiled skinless chicken or turkey
• Lean veal or lamb
• Moderate amounts of prawns
• Legumes such as beans, lentils, and peas
• Eggs (egg yolk) 3 times per week (including eggs in cooked foods)

Avoid:

• Fried chicken and duck
• Fatty meats
• Liver and organ meats
• Hotdog and sausages
• Large amounts of prawn, shrimp and shellfish

Milk and dairy products

Choose:

•     Skimmed or low fat milk
•     Skimmed or low fat yoghurt and labneh
•     Low fat cheese

Avoid:

• Whole milk
• Ice cream and whipped cream
• Full cream yoghurt and labneh
• Full cream cheeses especially yellow cheeses
• Creamy and cheese sauces

Fruits and vegetables

Choose:

• All fresh vegetables, boiled, baked, steamed or cooked with a little oil
• Seasoned vegetables or vegetables with lemon juice or a little oil
• Fresh fruits and natural fruit juice (in moderation)

Avoid:

• Coconut (the only fruit rich in saturated fats that are unhealthy for the heart)
• Fried vegetables
• Boiled vegetables with butter
• Juices with added sugar

Bread and grains

Choose:

• Arabic or brown bread
• Plain spaghetti or rice (without ghee or high fat sauce)
• Grains with no added fat
• Baked or boiled potatoes

Avoid:

• Pastries that contain large amounts of fat (doughnuts, croissants, Danish pastries)
• Fried rice
• Fried potato chips or French fries
• Sweetened Kaak and deserts

With such an assorted list of food available for you to choose from, this religious journey will surely be a pleasantly, healthy trip. And with a better view of your choices this Ramadan, you now hold the key to a nutritious diet.

Just remember, whatever you decide to eat, a balanced food plan containing healthy ingredients, cooked right will help you enjoy Iftar and Suhour while giving you good health and more energy.

Save and share Healthy eating during Ramadan

Want to share this recipe with your family and friends? Click the button below to send them an email or save this to your favorite social network.

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Healthy habits during Ramadan

The Lebanese Recipes Kitchen (the home of delicious Middle Eastern and Lebanese food recipes) invites you to read about Healthy habits during Ramadan. 

Universal tips for a healthy Ramadan

With the holy month of Ramadan just a few weeks away, you and your family are sure to be planning for a warm welcome to this lovely, blessed season of happiness. A sentiment that will be reflected across the homes of Muslims all around the world. It is a time when beautiful tents decorate houses, malls and many popular places in the city – each displaying a sumptuous spread of dates, nuts, sweets and traditional Ramadan food in a variety of shapes and hues.

And amidst the enveloping atmosphere of love, warmth and generosity surrounding the Iftar tables illuminated by colorful Ramadan lamps, there will still remain an element of uniqueness depending on the specific habits and details that differ from countries to houses. Maybe you have something special planned for Ramadan this year as well?

As a season defined by habits and traditions, we encourage you to participate in those that will ensure you get good nutrition and stay healthy all through this blessed month. You can try to avoid practices that might bring on fatigue, thirst and lethargy during the fast.

So to help you follow all the right habits, we’ve prepared a list of simple tips to keep you and your family healthy and happy all through the Holy Month of Ramadan:

1. Drink 8 glasses of water daily from Iftar to Suhour to prevent dehydration and constipation

2. Sleep for 6-8 hours a day to get sufficient mental and physical rest. Less sleep means you will feel tired during the day which in turns leads to less productivity and activity

3. Have a balanced varied Iftar which incorporates dates, soup, salad, a main dish, fruits and a small piece of Ramadan sweet

4. Walk or participate in some kind of physical activity

5. Have Suhour to fill your body with energy and help regulate your blood sugar

And unhealthy habits to avoid:

1. Try not to drink excess fluids at night for fear of thirst during the day. This will lead to abdominal distress

2. Don’t eat a wide variety of food at night or Suhour especially foods high in fat, thinking that they will prevent hunger pangs during the day

3. Avoid eating large amounts of food at Iftar which will lead to extreme fullness

4. Try and avoid having a large quantity of starters and sweets which will lead to weight gain

Tip: Hydrate your body during Ramadan!

Fluids are very important for the health and vitality of your body during the fasting period and it is important to drink plenty of water, in addition to other refreshing drinks.

Save and share Healthy habits during Ramadan

Want to share this recipe with your family and friends? Click the button below to send them an email or save this to your favorite social network.

The Lebanese Recipes Kitchen (the home of delicious Middle Eastern and Lebanese food recipes) invites you to read about Healthy habits during Ramadan. 

Universal tips for a healthy Ramadan

With the holy month of Ramadan just a few weeks away, you and your family are sure to be planning for a warm welcome to this lovely, blessed season of happiness. A sentiment that will be reflected across the homes of Muslims all around the world. It is a time when beautiful tents decorate houses, malls and many popular places in the city – each displaying a sumptuous spread of dates, nuts, sweets and traditional Ramadan food in a variety of shapes and hues.

And amidst the enveloping atmosphere of love, warmth and generosity surrounding the Iftar tables illuminated by colorful Ramadan lamps, there will still remain an element of uniqueness depending on the specific habits and details that differ from countries to houses. Maybe you have something special planned for Ramadan this year as well?

As a season defined by habits and traditions, we encourage you to participate in those that will ensure you get good nutrition and stay healthy all through this blessed month. You can try to avoid practices that might bring on fatigue, thirst and lethargy during the fast.

So to help you follow all the right habits, we’ve prepared a list of simple tips to keep you and your family healthy and happy all through the Holy Month of Ramadan:

1. Drink 8 glasses of water daily from Iftar to Suhour to prevent dehydration and constipation

2. Sleep for 6-8 hours a day to get sufficient mental and physical rest. Less sleep means you will feel tired during the day which in turns leads to less productivity and activity

3. Have a balanced varied Iftar which incorporates dates, soup, salad, a main dish, fruits and a small piece of Ramadan sweet

4. Walk or participate in some kind of physical activity

5. Have Suhour to fill your body with energy and help regulate your blood sugar

And unhealthy habits to avoid:

1. Try not to drink excess fluids at night for fear of thirst during the day. This will lead to abdominal distress

2. Don’t eat a wide variety of food at night or Suhour especially foods high in fat, thinking that they will prevent hunger pangs during the day

3. Avoid eating large amounts of food at Iftar which will lead to extreme fullness

4. Try and avoid having a large quantity of starters and sweets which will lead to weight gain

Tip: Hydrate your body during Ramadan!

Fluids are very important for the health and vitality of your body during the fasting period and it is important to drink plenty of water, in addition to other refreshing drinks.

Save and share Healthy habits during Ramadan

Want to share this recipe with your family and friends? Click the button below to send them an email or save this to your favorite social network.

reade more... Résuméabuiyad