What you eat or choose not to eat, during Ramadan makes a big difference to your energy levels. After fasting all day, there is often a temptation to overeat and load up on sugary beverages during Iftar, but you could be doing yourself a disservice.

Iran Press/Iran news: Eating habits during iftar cannot be ignored. Hence, it is important during Ramadan to break the fast (Iftar) with a balanced diet ensuring that the essential nutritional needs of your body are met. These include sodium and potassium which are lost due to sweating, especially during summer, Lifestyle reported.

What to eat during iftar

Potassium-rich fruits: Potassium is necessary for the proper function of many of your body systems. Some of its key roles include minimizing cramps and maintaining fluid and electrolyte balance in the body. Foods that are high in potassium include beans, dark leafy greens, potatoes, squash, yogurt, avocados, mushrooms, and bananas. Dates are nutrient powerhouses that are a good source of potassium and excellent food to break your fast. A date not only helps you hydrate quickly but gives you instant energy to make you feel rejuvenated after the long hours of fasting.

Sufficient fluids: Drink as much water or fruit juices as possible between Iftar and bedtime to avoid dehydration.

Raw nuts: Almonds contain good fats which are essential, particularly when your body has been craving fats after long hours of fasting. Raw nuts are perfect for iftar as they help you feel full and in control, without the need to binge.

Hydrating vegetables: Cucumbers, lettuce, and other vegetables are high in fiber and water. They not only help your body feel cool but are also a great choice for keeping your skin healthy and avoiding constipation during Ramadan.

What to avoid during iftar

Carbonated drinks: Avoid drinking processed beverages and carbonated drinks, which are usually high in sugar, increasing your risk of overweight and obesity, and can cause bloating and gas, leading to indigestion. Stick to regular water and coconut water to quench your thirst.

High-sugar foods: High-sugar foods as sweets and chocolates should be avoided as they contain very little nutritional value and are high in calories. They contribute to weight gain and can lead to health issues if consumed every day.

Fried-foods: Greasy and fried food, such as fried dumplings, samosas, pastries, and oily curries, should be avoided as they are loaded with fat and stored in the body as fatty tissue. Eating fatty foods after long hours of fasting causes acidity and indigestion.

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