Why it is important to choose food wisely during Ramadan?
It is very important to choose food wisely during Ramadan, as generally, after a period of long fasting you are tempted to eat foods which are high in calorie, such as sweets and fried items. Moreover, after such a long period of fasting, your body stands a chance of getting dehydrated. Therefore, you should be sure to have enough fluid to rehydrate it. And, the best choice is water.
Eat right stays bright
Some Suhour meal suggestion:Â
Suhour menu 1:
| 1 cup of Low fat milk                                                  120 kcals |
| 3 slice of wheat toast with 2 slices of turkey(30g) Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â 260 kcals |
| 1 Scrambled egg with 1 oz cheese                                         123 kcals |
| 5 medium green olives                                                 25 kcals |
| 1 cup sliced melon                                                    68 kcals |
| 5 almonds                                                          35 kcals |
Total 631 kcals
Suhour menu 2:
| 3 whole grain toast with 2 tbsp labneh spread                                 324 kcals |
| 1 cup Low fat milk                                                    120 kcals |
| 14 halves walnut                                                     190 kcals |
| 1 apple                                                            78 kcals |
Total 712 kcals
Suhour menu 3:
| 1 cup cereal with dried fruits and nuts                                      295 kcals |
| 1 cup Low fat milk                                                    120 kcals |
| 1 medium banana                                                    108 kcals |
| 1 Whole grain toast with 1 tsp. honey & 1 tbsp Low fat cheese spread                137 kcals |
Total 660 kcals
Suhour menu 4:
| 1 plain bagel                                                        156 kcals |
| 2 tbsp cream cheese light                                               70 kcals |
| Turkey slices(30 gms) Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â 30 kcals |
| 1 medium plate fruit salad                                               80 kcals |
| 10 almonds                                                         70 kcals |
| 3 meduim dates                                                      70 kcals |
| 1 cup Low fat laban                                                   120 kcals |
| 5 olives                                                            25 kcals |
Total 621 kcals
Suhour menu 5:
| 2 cup oat meal cooked with low fat milk dried fruits and nuts                      362 kcals |
| 1 boiled egg + cucumber slices                                           80 kcals |
| 1 whole grain toast                                                    80 kcals |
| 1 cup cantaloupe                                                     68 kcals |
| 1 cup low fat milk                                                     120 kcals |
Total 710 kcals
Suhou r menu 6:
| 3 slices whole grain toast                                               240 kcals |
| 2 tbsp Low fat labneh                                                  84 kcals |
| 1 tbsp honey                                                        61 kcals |
| 1 cup low fat milk                                                     120 kcals |
| 1 medium plate fruit salad                                               80 kcals |
Total 675 kcals
Suhour menu 7:
| 3 whole wheat bread with 2 tsp low fat cheese spread                           324 kcals |
| 1 egg omlette with mixed vegetables                                       95 kcals |
| 1 mandarin                                                          60 kcals |
| 7 halves walnuts                                                      95 kcals |
| 1 cup Low fat milk                                                     120 kcals |
Total 694 kcals
Some Iftar meal suggestions:
Iftar menu 1:
| 1 skewer shish taouk                                                  140 kcals |
| 1 cup tabouleh salad with dressing                                         94  kcals |
| 1 medium Arabic bread                                                164 kcals |
| 1 cup Low fat laban                                                   120 kcals |
| 1 cup mixed vegetable salona                                            50 kcals |
Total 719 kcals
Iftar menu 2:
| 3medium dates                                                        70kcals |
| 1 cup lentil soup                                                      150 kcals |
| 1 cup fattouch salad with light dressing                                      147 kcals |
| 3 baked kebbeh                                                      155 kcals |
| 1 medium Arabic bread                                                 164 kcals |
| 1 small plate fruit salad                                                  60 kcals |
Total 746 kcals
Iftar menu 3:
| 3 medium dates                                                        70kcals |
| 1 cup beef vegetable soup                                                149 kcals |
| 2 baked vegetable spring roll                                              40 kcals |
| Chicken biriyani (rice ¾ cup; chicken 60gm)                                   250 kcals |
| 1 cup Low fat yogurt                                                     86 kcals |
| 1 cup tabouleh with lemon and pepper dressing                                 30 kcals |
| 1 pear                                                               70 kcals |
Total 695 kcals
Iftar menu 4:
| 1 cup chicken soup                                                      81 kcals |
| 3 meduim dates                                                        70 kcals |
| 30 grams of hummus                                                    90 kcals |
| Medium Arabic bread                                                   164 kcals |
| 90 gm grilled chicken with steamed vegetables                                 275 kcals |
| 1 orange                                                             60 kcals |
Total 740 k cals
Iftar menu 5:
| 1 cup lentil soup                                                        170 kcals |
| 3 meduim dates                                                         70 kcals |
| 2 medium lamb kofta                                                    116 kcals |
| 1.5 leafy green salad with ½ tbsp salad dressing                                  75 kcals |
| 1 medium Arabic bread                                                   164 kcals |
| 1 medium plate cut fruits                                                 120 kcals |
Total 715 kcals
Iftar menu 6:
| 1 cup of broccoli soup                                                    40 kcals |
| 3 medium dates                                                        70 kcals |
| 1 medium khubus                                                      164 kcals |
| 90 gms Grilled chicken with tarragon sauce                                    225 kcals |
| 1 cup Rocca beetroot salad                                                 45 kcals |
| 1 pieces baklava                                                       113 kcals |
Total 657 kcals
Iftar menu 7:
| 1 cup of mushroom soup                                                  72 kcals |
| 3 medium dates                                                        70 kcals |
| 2 plums                                                              70 kcals |
| 1½ cup low fat harees                                                   323 kcals |
| 1 cup tabbouleh with dressing                                              90 kcals |
| 1 cup low fat laban                                                     120 kcals |
Total 745 kcals
