Restore a healthy eating pattern after Ramadan

Eating large amounts of food fills the body.  With excess calories, which causes  Being overweight can lead to many chronic diseases, such as diabetes and heart disease. In order to be able to eat enough food, you must ensure you follow a healthy diet. 

And balanced, by not eating large quantities of food; preparing healthy meals; with balance in eating daily food portions; with the necessity of  Drink enough water . 

 

Simple steps to plan healthy meals after Ramadan

 

It's not difficult to plan a daily meal menu, as long as it's healthy and contains all the nutrients in a balanced way, such as proteins, fiber, complex carbohydrates, and a small amount of fat. 

 

Eat meals regularly

Eating regularly reduces hunger and, in turn, reduces your intake of large quantities of food . It's important to focus on gradually increasing your food intake. Avoid overeating at once, and make sure to eat a healthy, nutritious breakfast. Reduce your consumption of sweets and soft drinks, replacing them with fresh fruits or natural juices. 

 

Adding protein to your diet

Eating healthy protein sources such as veal , beef , or chicken can help you feel full throughout the day and reduce your desire to eat more fatty foods . 

 

Eat foods rich in dietary fiber

 Adding dietary fiber to your diet after Ramadan helps you feel full for longer periods, in addition to reducing your desire to eat excessive amounts of food . 

 

Drinking water

Water is the main component of the body.  It constitutes about 50 % to 70 % of your body weight, so every cell, tissue, and organ in your body needs water to function properly . 

The National Academy of Sciences recommends that " the adequate daily fluid intake is approximately 15.5 cups ( 3.7 liters) of fluid per day for men and 11.5 cups ( 2.7 liters) of fluid per day for women ." 

In fact, your individual water needs in all cases depend on a number of factors, including age, gender, and health status. It's important to ensure you drink adequate amounts of water to ensure your body can perform its functions at its best . 

 

exercise

Make sure to exercise regularly. Start with light exercise, such as walking or swimming, and gradually increase the duration and intensity of your exercise. 

 

Sleep times

Make sure to regulate your sleep schedule. Try to go to bed early and wake up early to get enough sleep, which helps regulate your body's hormones and improve your metabolism. 

 

Tips for sticking to a balanced diet

A set of tips can be formulated that will enable you to adhere to a healthy and balanced diet after the month of Ramadan. By making sure to eat foods rich in nutrients and limiting the consumption of unhealthy foods full of fats and sugars, this will have a positive impact on your eating pattern. 

 

Daily in the period following this month. This is done through:

• Be selective about your snacks tonight, allowing yourself to have snacks that are lower in calories . 

• Enjoy your favorite foods, instead of giving them up completely. All you have to do is eat small amounts of them . 

• I care  Adding spices to your healthy meals to enhance their flavor and get a sense of satisfaction from their taste . 

• Eat several small meals throughout the day. Dividing your calories into small meals will enhance your ability to control your appetite effectively. 

Simple steps to plan healthy meals after Ramadan

 The therapeutic nutritionist confirmed that  Eating breakfast in the morning provides your body with a lot of energy, but don't spoil your breakfast with foods rich in fats and calories . 

If hunger strikes and lunch is still two or three hours away, a healthy mid-morning snack will quell your hunger without adding more calories . 

As for lunch, it is the right time to provide your body with healthy food, such as starting with a cup of fresh vegetable salad or a healthy soup . 

Eating a light meal rich in complex carbohydrates in the evening may help you get enough sleep, just avoid fatty foods and refined sugars . 

After fasting during Ramadan, it's important to gradually increase your food intake. We should choose five small meals, allowing our bodies to adjust to a new digestive pattern. This will ensure our digestive system isn't stressed and keep us energized throughout the day . 

 

By following these tips , you will be able to restore a healthy eating pattern and maintain your health and vitality after Ramadan . 

 

Season's greetings 

Happy Ramadan  

Consumer Awareness Department