Mindful Eating During Ramadan By Hitaf Zwein

Mindful Eating During Ramadan By Hitaf Zwein

Ramadan is a month of piety and prayer that requires a hard fast over a month-long. It is a special time every year for all Muslims around the world. Some people see it as a time to lose some weight. Others see it as a time that disturbs their healthy lifestyle because they can only eat two meals instead of five. However, fasting does not need to be uncomfortable or unhealthy. The food you consume during Iftar and Suhur can drastically affect during this holy month your health and your comfort. It is important to connect to your body and the messages it sends you. Neglecting to listen to these messages.

Health Coach Hitaf Zwein shares her advice to enjoy eating while staying mindful of your body and its needs. Here are some practical tips and tricks to support a safe, successful fast during Ramadan.

Health Coach Hitaf Zwein shares her advice to enjoy eating while staying mindful of your body and its needs. Here are some practical tips and tricks to support a safe, successful fast during Ramadan.

I - Iftar

After fasting for the entire day, it’s really hard to control yourself when it comes to eating, but binging on food at the first chance you get will cause you physical discomfort. Here’s a schedule on how to get the most out of your Iftar:

  • Break your fast with dates and water or yogurt.

This step is important to level your blood sugar levels. After not eating for a full day, your blood sugar levels are low. When you start with dates, you raise your sugar levels almost immediately because dates are easily digested and absorbed into the bloodstream. Water or yogurt will help your body hydrate and get nourished.

  • Take a break.

Breaks between each meal are important to give your body time to adjust. You can take 15 to 30 mins of break each time.

  • Eat soup.

Because soup is hot, it forces you to slow down while eating. This helps you focus on mindful eating instead of rushed eating and shocking our bodies with big quantities of food at once.

  • Take another break.

Again, take a break to stay connected to the messages your body is sending you.

  • Eat a salad and a main dish.

After allowing your body to adjust to food again, have a salad with a good amount of greens and the main dish that is nourishing and filled with nutrients.

II - Suhur

Suhur gives you the energy to last you from dawn until dusk. It is really important to consume food that lasts in our stomach for a while like proteins, fibers, and fats. Don’t forget to drink water or liquids to prevent dehydration.

Aim for meals containing whole grains and proteins. You can eat oats and wholegrain bread for example.

Avoid salty food during Suhur. Pickles, manakish zaatar or cheese are not recommended before the break of dawn because they take away from the water in your body that you need to last the day.

A Few Things You Should Know

Eating foods high in oil or sugar is not ‘forbidden’ because Ramadan has its traditions, but it is advised to stay away from them as much as possible. These foods dehydrate your body, and you will feel discomfort during the day when your fast starts. So enjoy that dessert while eating it slowly with a fork to stay mindful of your hunger and food intake. 

Hydrate! Hydrate! Hydrate! If you don’t drink enough water, you will experience the effects of withdrawal which are not fun at all or healthy. Try to limit your intake of sugary drinks (jallab or juice) and focus more on water, yogurt, fresh vegetables and fruits, and soup.

The takeaway from this should be for you to listen to your body and stay connected so you can enjoy your food and stay healthy. Ramadan is a time for celebration and spiritual growth. Use these tips to stay energized while fasting during the day and enjoying food when the sun goes down.

Ramadan Kareem! 

If you have any questions, don’t hesitate to reach out to us.

You can check the Blog on Mint Basil Market for easy and healthy recipes for Ramadan. You can also check the Ramadan section below for healthy foods.


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