Ever feel lethargic and tired in the afternoon when fasting? How about getting thirsty too soon after suhoor meal coupled with a heavy stomach? Even more, have you ever seen an increase in weight, cholesterol, or uric acid after the Ramadan month? Read on our list below to help you eat better for a healthier and satisfying fast with a full tank.
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Feeling full yet light and healthy for a long period of time is important during fasting, which is where avocado comes in. High in monosaturated fat and fatty acids, the good ingredients for a healthy heart, avocado also comes with high calorie content.
Coupled with plenty of soluble fibre and useful minerals, eating a small portion of avocado help you feel satiated; too much avocado can lead to weight gain, however. For suhoor, blending it with bananas, coconut water and pineapple gives a high dose of protein and liquid. Add no sugar or use natural substitutes such as honey or agave—eat the pulp also as it’s a good source of fibre.
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Protein powers the working and growth of brain, muscle, bone, skin, and other body parts. Leaner meats, such as fish and chicken, are good sources that can lower the risk of several diseases.
A good portion both at suhoor and at iftar will help your body sustain the protein it needs throughout the day. Fatty fishes have higher protein and omega-3 contents: salmon, tuna, mackerel (ikan kembung), mackerel tuna (ikan tongkol) and Spanish mackerel (ikan tenggiri); followed by white fishes: snapper (ikan kakap), Nile tilapia (ikan nila), red snapper (ikan kakap merah); and other fishes. Remember to keep the oil, salt and saturated fat amount low by grilling, steaming, baking, and so on.
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Complex carbohydrate in whole-grain ingredient is the key to feeling satiated and being healthy—as opposed to simple carbohydrate in refined grains. Rich in vitamins, minerals, fibre and phytonutrients, whole grains still have their skins intact to retain the nutrients.
Whole grains slowly release all these good stuff so you feel full longer. Oats, brown rice, and quinoa are examples of whole grains; meanwhile, white rice, cakes and yellow noodles are examples of refined grains.
For a healthy yet flavourful and savoury take on the oatmeal, try topping it with avocados or pumpkin seeds. Dress it a la apple pie with grated apple, almonds, golden raisins, cinnamon, nutmeg and honey.
Made from soybeans, this indigenous food of Indonesia is always fermented with Rhizopus culture into a solid-cake form. As a result, the soy carbohydrates are more easily digested and the type of sugar that causes gas and indigestion is reduced.
High in protein, fibre and vitamins, yet low in fat and carbohydrates, tempeh will help you feel fuller longer when properly prepared. Its spongy texture easily absorbs oil and marinades, so keep the salt and sugar low in marinades, or opt for dry rubs with a little salt and pepper plus a dash of cumin. Simply quick stir-fry, grill, or boil in soup to keep tempeh on the healthy side.