During the month of Ramadan, mothers and families are encouraged to continue to receive adequate nutritional intake by consuming a variety of healthy menus, both during iftar and sahur. This is important to maintain a healthy body, so you can run the fast smoothly.
Adequacy of nutritional intake does not solely depend on the amount of food eaten, but how much nutrition is contained in the food.
Menu VarietyHealthy Ramadan
Here are some nutritious foods that should not be left out, both when breaking the fast and sahur with family at home:
1. Food or drinksweet
There is nothing wrong if you serve sweet food or drinks in sufficient portions as an appetizer menu when breaking the fast. This is because sweet foods or drinks, such as syrup, sweet tea, dates, or melons, are considered to be able to restore energy in the body.
But, remember, the portion of sweet food consumed should not be too much, right, Bun. Consume it in moderation, to avoid health problems due to excess blood sugar levels.
2. Foods that contain complex carbohydrates
Choose foods that contain complex carbohydrates as a supply of energy, minerals, and fiber needed by the body after a day of fasting. The type of food served can be brown rice or whole wheat bread.
3. Vegetables and bfruits
Vegetables and fruits are food groups that are rich in nutrients in them, ranging from minerals, fiber, to vitamins. So, during Ramadan, try to keep you and your family eating vegetables and fruit. Always serve fruit and vegetables, both at iftar and sahur.
4. Fish and daging
Don't forget to include protein foods on the menu at home, Mom. Protein serves to build and repair body tissues, and increase endurance. Choose low-fat protein, such as fish, skinless chicken, or lean meats.
In order to maintain a healthy heart, avoid foods that contain lots of fat, such as fried foods, oxtail soup, satay, sausage meat, offal, mutton, duck meat, pizza, burgers, and coconut milk dishes.
Suggestions when breaking the fast for pregnant women
Especially for pregnant women, here are some things to consider when breaking the fast:
- Make sure pregnant women meet protein needs by eating nuts, legumes, or meat and eggs cooked until this intake will help the fetus develop properly.
- Choose healthy foods over high-fat foods.
- Try to drink 1.5-2 liters of water between iftar and imsak. Avoid caffeinated drinks, such as coffee and tea, because they have diuretic properties that will make pregnant women urinate more often and risk becoming dehydrated.
- Don't force yourself to fast. Fasting is not recommended for pregnant women if it poses a risk to the health of the fetus and the pregnant woman herself. So, before fasting, ask your doctor first.
So that you and your family can fast smoothly, always prepare a healthy menu during the month of Ramadan, OK. In addition, avoid skipping suhoor, overeating when breaking the fast, and drinking less.
If there are family members who have certain medical conditions or are taking medication, consult with their doctor before starting fasting, so that the doctor can provide advice on safe Ramadan menus to serve and rearrange the schedule for taking medication.
