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Iftar is the time everyone replenishes their energy level, so it is important to consume a healthy food menu from all essential groups such as fruits, vegetables, rice, meat, and other alternatives in your breakfast and dinner.
Fruits and Vegetables
Health Promotion Brand (HPB) recommended the importance of serving 2 vegetables and fruits per day. It is important to ensure that you are consuming 1 serving of fruit and vegetables in each of your two meals within a day. Traditionally, in the time of Ramada, you need to start your Iftar with dates to symbolise the breaking of the fast. Date is not only an excellent source of energy, but also rich in potassium, allowing your muscles and nerves to function well. However, do not consume too many dates as it is high in sugar.
Rice and Alternatives
It is important to include complex carbohydrates such as wholemeal bread, brown rice, or wholegrain noodles that promote adequate energy, fibre, and minerals in the body. Compared to sugar-rich foods and desserts that may burn quickly, these food items offer more stable and sustainable energy levels.
Meats and Alternatives
Apart from the fruits, veggies, and rice, it is essential to incorporate rich protein sources into your healthy food menu during Iftar. Protein-rich foods such as lean meat, chicken, fish, eggs, and other low-fat dairy products provide an adequate energy level to your body.
In conclusion, to keep your meals healthy, minimise the use of oil and incorporate steamed, baked, grilled, or shadow-fried dishes instead. When you eat oil products, you must also choose those that are high in unsaturated fats including soybean oil recommended by healthy food practitioners.
Use the healthy food menu from Light and Fit this Ramadan to cultivate healthy food habits. Contact us today.
