Discover healthy food options for sehri and iftar during Ramadan. Follow a balanced ramzan diet plan for a healthier Ramadan. | Meri Sehat

Nutrition Guidelines For Sehr And Iftaar Meals

Ramadan is the most revered month in the Islamic calendar when Muslims all around the world maintain a fast from sunrise to sunset.

Introduction

<p>Ramadan is the most revered month in the Islamic calendar when Muslims all around the world maintain a fast from sunrise to sunset. This month is not only about abstaining from food and drink but also engaging in more prayer, spiritual meditation, and charitable deeds. The two major meals of the day during Ramadan are Sehr and Iftaar, and they are extremely important in this fasting journey.</p>

<p>&nbsp;</p>

<p><span style="color:black">Several researchers have studied the effects of Ramadan on energy balance and weight regulation. While results have shown a decrease in body weight, body fat percentage, <a href="https://merisehat.pk/article/checking-sugar-while-fasting">fasting blood sugar</a>, and circulating triglycerides, these changes were seen to be short-lived<sup>1</sup>. Elevated insulin resistance at the end of Ramadan has also been observed<sup>1</sup>. Furthermore, fasting has not been shown to significantly affect mood, fatigue, and a person&rsquo;s quality of life</span><sup><a href="#accordion">[2]</a></sup><span style="color:black">.&nbsp;Thus, studies have shown that fasting can lead to both positive and negative health outcomes</span><sup><a href="#accordion">[1]</a></sup><span style="color:black">.</span><br />
&nbsp;</p>

<p>It is important to understand that fasting can be a great way to improve your health, as long as it&#39;s done safely and in a state of good health. If you&#39;re planning on fasting, it&#39;s important to eat healthy and nutritious meals during sehr and iftaar to get the maximum benefits.<br />
&nbsp;</p>

<p>Don&#39;t know what to eat? No problem! Read on for some healthy and tasty meal ideas.<br />
&nbsp;</p>

Sehr - The Pre-Dawn Meal

<p>Muslims eat Sehr or Sahur in the early hours of the morning before sunrise. The goal of Sehr is to supply the body with enough energy so that it can last from sunrise to sunset. At Sehr, it is advised to eat a balanced meal with complex carbohydrates, lean protein, as well as healthy fats.</p>

<p>&nbsp;</p>

<h5><strong>Ideal Foods for Sehr</strong></h5>

<p>Suitable foods for Sehr include whole grains, oats, and lentils because they are high in fiber and digest slowly. These nutrients aid in maintaining feeling satisfied and energized all day long by gradually releasing energy. To ensure that one remains hydrated all day, it is also advised to drink lots of water throughout the period from Iftaar to the next Sehr.</p>

<p>&nbsp;</p>

<h5><strong>Examples of Sehr Foods</strong></h5>

<p>A few examples of healthy Sehr meals include:</p>

<ul>
	<li>Oatmeal mixed with nuts and fruit</li>
	<li>Eggs on whole-wheat toast</li>
	<li>Lentil soup with brown rice</li>
	<li>Yogurt with honey and berries</li>
</ul>

<p>&nbsp;</p>

<p>These foods give the body the vital nutrition and energy it needs for a pleasant and satisfying fast.</p>

<p>&nbsp;</p>

Iftaar - The Post-Sunset Meal

<p>Muslims end their fast at sundown by eating Iftaar. Iftaar is meant to refuel the body with vital nutrients as well as provide one with energy for the rest of the day. Usually, Iftaar is a time when the community and family gather to eat together.</p>

<p>&nbsp;</p>

<h5><strong>Breaking The Fast With Dates And Water</strong></h5>

<p>As per religious traditions, it is recommended to end the fast with dates and water. A quick snack, like soup or a salad, should then be consumed to assist the digestive system to adjust to eating again.</p>

<p>&nbsp;</p>

<h5><strong>Ideal Foods For Iftaar</strong></h5>

<p>During Iftaar, it&#39;s crucial to eat nutrient-dense foods like fruits, vegetables, and lean protein. Avoid eating foods that are high in sugar and fats. Moreover, fried foods should be avoided because they might aggravate digestion and result in weight gain.</p>

<p>&nbsp;</p>

<h5><strong>Examples Of Iftaar Foods</strong></h5>

<p>Samosas, pakoras, dates, chana chaat, fruit chaat, and haleem are other popular Iftaar foods. Not only are these foods delightful, but they also give the body important nutrients. However, the consumption of fried foods during Iftaar can be detrimental to a person&rsquo;s health. Therefore, they should be eaten in moderation.</p>

<p>&nbsp;</p>

<p>The body needs essential nutrients during the fast to sustain energy levels and to ensure overall well-being. People often tend to eat less during sehr, hence making Iftaar an important contributor of calories [&lrm;65%]&lrm;, lipids [&lrm;74%]&lrm;, proteins [&lrm;71%]&lrm; , and carbohydrates [&lrm;56%]&lrm;<sup><a href="#accordion">[3]</a></sup>.<br />
&nbsp;</p>

<ol>
	<li>
	<h5><strong>Maintains Stable Blood Sugar Levels</strong></h5>
	</li>
</ol>

<p>Eating balanced meals during Sehr and Iftaar helps to maintain stable blood sugar levels throughout the day and prevent blood sugar spikes, which can be harmful to renal impaired patients.<br />
&nbsp;</p>

<ol start="2">
	<li>
	<h5><strong>&nbsp;Reduces The Risk Of Dehydration</strong></h5>
	</li>
</ol>

<p>Consuming fluids during Sehr and Iftaar helps to prevent dehydration, which is important for renal-impaired patients who may be at an increased risk of dehydration.<br />
&nbsp;</p>

<ol start="3">
	<li>
	<h5><strong>&nbsp;Helps To Manage Electrolyte Balance</strong></h5>
	</li>
</ol>

<p>Consuming foods that are low in potassium and phosphorus helps to manage electrolyte balance, which is important for renal-impaired patients.<br />
&nbsp;</p>

<ol start="4">
	<li>
	<h5><strong>&nbsp;Provides Essential Nutrients</strong></h5>
	</li>
</ol>

<p>A well-balanced diet provides essential nutrients like vitamins, minerals, and fiber, which are crucial for maintaining good health and managing kidney disease.<br />
&nbsp;</p>

<ol start="5">
	<li>
	<h5><strong>&nbsp;Controls Weight</strong></h5>
	</li>
</ol>

<p>Eating the right foods can help to control weight and prevent obesity, which is a major risk factor for heart disease.<br />
&nbsp;</p>

<ol start="6">
	<li>
	<h5><strong>&nbsp;Helps To Manage Cholesterol Levels</strong></h5>
	</li>
</ol>

<p>A diet low in saturated and trans fats can help to manage cholesterol levels, which is important for cardiac patients.<br />
&nbsp;</p>

<h5><strong>Sehr and Iftaar Food for Renal Impaired Patients</strong></h5>

<p>For people with renal impairment, it&rsquo;s crucial to pay attention to the pre-dawn (Sehr) and evening meals (Iftaar) throughout Ramadan. They should select fresh fruits and vegetables, whole-grain bread, and lean protein sources, and keep away from salty and high-potassium items. A qualified dietician should be consulted to develop a customized meal plan. They can provide personalized recommendations based on the person&rsquo;s specific health needs.</p>

<p>&nbsp;</p>

<h5><strong>Sehr and Iftaar Food for Cardiac Patients</strong></h5>

<p>For cardiac patients observing Ramadan, choosing the right foods during Sehr and Iftaar is crucial for maintaining good health and managing their condition. Lean protein sources like fish and chicken, nutritious grains, fruits, and vegetables should be included, while trans and saturated fats, salt, and added sugars should be kept to a minimum.</p>

<p>A customized meal plan that accounts for each person&#39;s needs and restrictions should be developed in collaboration with a licensed dietitian and cardiologist.</p>

<p>&nbsp;</p>

<h5><strong>Sehr and Iftaar Food for Diabetic Patients</strong></h5>

<p>It&#39;s crucial for diabetics who are fasting throughout Ramadan to make food choices that support stable blood sugar levels. Complex carbohydrates, diets high in protein, and hydration are advised for Sehr. Dates, water, low-GI foods, lean protein sources, veggies, and portion control are all crucial during Iftaar. A trained dietitian&#39;s advice and talking to a healthcare professional are other crucial factors to take into account. To prevent difficulties, it&#39;s critical to constantly check blood sugar levels and break the fast as needed.</p>

<p>&nbsp;</p>

<h5><strong>Sehr and Iftaar Food for Older Persons</strong></h5>

<p>It is crucial for older adults who are fasting during Ramadan to select foods that offer the nutrients they require for optimal health and well-being. For Sehr, complex carbs, diets high in protein and fiber, low-fat foods, and water are advised. Dates and water, as well as a range of low-fat foods, portion management, and hydration, are crucial for Iftaar. Other crucial factors to take into account include eating regularly spaced meals, avoiding overeating, and speaking with a qualified nutritionist or healthcare professional. Some example of food includes:</p>

<p>&nbsp;</p>

<ol>
	<li>
	<h6><strong><span style="color:#434343">&nbsp;Complex Carbohydrates</span></strong></h6>
	</li>
</ol>

<p>Foods like oats, whole grains, and legumes provide a balanced source of energy throughout the day.</p>

<ol start="2">
	<li>
	<h6><strong>&nbsp; Protein-Rich Foods</strong></h6>
	</li>
</ol>

<p>Foods like yogurt, eggs, and nuts provide essential amino acids needed for building and maintaining muscle mass, which is important for older adults.</p>

<ol start="3">
	<li>
	<h6><strong>&nbsp; Low-Fat Foods</strong></h6>
	</li>
</ol>

<p>Avoid high-fat foods like fried foods, high-fat meats, and pastries, which can cause indigestion and increase cholesterol levels.</p>

<ol start="4">
	<li>
	<h6><strong>&nbsp; Hydration</strong></h6>
	</li>
</ol>

<p>Drink plenty of fluids like water, milk, and unsweetened juices to stay hydrated.</p>

<ol start="5">
	<li>
	<h6><span style="color:#434343">&nbsp; </span><strong>Fiber-Rich foods</strong></h6>
	</li>
</ol>

<p>Foods like fruits, vegetables, and whole grains are high in fiber and can help promote healthy digestion and prevent constipation, which is common in older adults.<br />
&nbsp;</p>

<p>In addition to following these suggestions, older persons should make an effort to eat meals on a regular schedule to help keep their blood sugar levels constant and prevent overeating. Before making any dietary changes, it&#39;s vital to speak with a doctor or a trained nutritionist, especially if there is an existing health concern. Depending on the person&rsquo;s unique health requirements, they can offer advice that is tailored to them.<br />
&nbsp;</p>

<h5><strong>Sehr and Iftaar Food for Gastro/Digestion Compromised Patients</strong></h5>

<p>Patients with gastropathy should choose foods that are simple to digest and won&#39;t aggravate their symptoms during Ramadan. Complex carbohydrates, diets high in protein, low in fat, and hydration are crucial for Sehr. Dates and water are advised at Iftaar, along with a range of low-fat foods, portion management, and hydration. Also, it&#39;s critical to steer clear of things like caffeine, spicy meals, acidic foods, and carbonated beverages that might aggravate symptoms.<br />
&nbsp;</p>

<p>Portion control is essential for preserving a healthy weight and making sure the body gets the nutrition it needs. Overindulging during Iftaar and Sehr might result in bloating, indigestion, and weight gain. On the other hand, not eating sufficiently from Iftaar to Sehr can make one feel weak and tired.</p>

<p>&nbsp;</p>

<h5><strong>Ideal Portion Sizes For Sehr</strong></h5>

<p>The Sehr meal gives the body the energy it needs for the rest of the day. During Sehr, it&#39;s critical to eat enough food to maintain energy levels without becoming bloated or feeling unpleasant. A nutritious Sehr portion should include the following.<br />
&nbsp;</p>

<ul>
	<li>One egg or one cup of yogurt counts as one serving of protein.</li>
	<li>One serving of complex carbs, such as a piece of whole grain bread or a cup and a half of oats.</li>
	<li>A cup of salad or a small apple counts as one serving of fruits or vegetables.</li>
	<li>One serving of wholesome fats, like a spoonful of nut butter or half an avocado.</li>
</ul>

<p>&nbsp;</p>

<h5><strong>Ideal Portion Sizes For Iftaar</strong></h5>

<p>Iftaar is a meal that breaks the fast and replenishes the body with essential nutrients. It is important to consume enough food during Iftaar to provide energy for the remainder of the day. A healthy Iftaar meal should consist of:</p>

<ul>
	<li>One serving of protein, such as a small chicken breast or a cup of lentils.</li>
	<li>One serving of complex carbohydrates, such as a cup of brown rice or a slice of whole-grain bread.</li>
	<li>One serving of fruits or vegetables, such as a cup of mixed fruit or a small salad.</li>
	<li>One serving of healthy fats, such as a tablespoon of olive oil or a handful of nuts.<br />
	&nbsp;</li>
</ul>

<h5><strong>Tips For Portion Control</strong></h5>

<p>Here are some tips for controlling portion sizes during Sehr and Iftaar:</p>

<ul>
	<li>Use smaller plates to make portions look larger</li>
	<li>Fill half of the plate with fruits and vegetables</li>
	<li>Use measuring cups to portion out carbohydrates and proteins</li>
	<li>Avoid eating too fast, as this can lead to overeating</li>
	<li>Listen to the body and stop eating when full<br />
	&nbsp;</li>
</ul>

Conclusion

<p>Sehr and Iftaar are two important meals that provide essential nutrients to the body during Ramadan. Controlling portion sizes during these meals is crucial for maintaining a healthy diet and ensuring the body receives the necessary nutrients. By following the recommended portion sizes and tips for portion control, people can have a healthy and fulfilling Ramadan experience.<br />
&nbsp;</p>

Key Points

<p>&nbsp;</p>

<h5><strong><span style="color:black">S</span>e<span style="color:black">hr:</span></strong></h5>

<ul>
	<li><span style="color:black">Consumed before dawn to provide energy and sustenance for the day ahead.</span></li>
	<li>This is t<span style="color:black">ypically a light meal, as overeating can cause discomfort during the day-long fast.</span></li>
	<li><span style="color:black">Common S</span>e<span style="color:black">hr foods include oatmeal, eggs, dates, and bread.</span></li>
</ul>

<p>&nbsp;</p>

<h5><strong><span style="color:black">Iftaar:</span></strong></h5>

<ul>
	<li><span style="color:black">Eaten at sunset to break the day-long fast during Ramadan.</span></li>
	<li><span style="color:black">A time for celebration and communal gathering, often with friends and family.</span></li>
	<li><span style="color:black">The meal includes a variety of dishes, such as samosas, dates, fruit, and soups.</span></li>
	<li><span style="color:black">It is customary to break the fast with a sip of water or juice, followed by dates.</span><br />
	&nbsp;</li>
</ul>

[1] Nachvak SM, Pasdar Y, Pirsaheb S, Darbandi M, Niazi P, Mostafai R, et al. Effects of Ramadan on food intake, glucose homeostasis, lipid profiles, and body composition. Eur J Clin Nutr [Internet]. 2019;73(4):594–600.

[2] Nugraha B, Ghashang SK, Hamdan I, Gutenbrunner C. Effect of Ramadan fasting on fatigue, mood, sleepiness, and health-related quality of life of healthy young men in summer time in Germany: A prospective controlled study. Appetite. 2017;111:38–45.

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