Strategy To Choose Iftar And Suhoor Menu To Stay Healthy During Ramadan

Date Illustration (Pixabay)

JAKARTA - RSUI clinical nutritionist Wahyu Ika Wardhani gives tips for you to stay healthy during Ramadan in the midst of the COVID-19 pandemic through the selection of the right food menu when breaking the fast and suhoor (pre-dawn meal).

"For suhoor, it is recommended to prioritize carbohydrate sources from complex carbohydrate types such as brown rice or wholemeal bread, increase the consumption of vegetables and fruits to meet the needs of vitamins and fiber", she said in a press release by RSUI, reported by Antara, Tuesday, April 13.

Ika who graduated from the Faculty of Medicine, University of Indonesia also recommends you to consume protein-rich side dishes such as chicken, fish, or eggs when suhoor.

As for breaking the fast, she advises avoiding overeating and vice versa, enjoy the food slowly. When it comes to types of food, it's best to avoid fried foods and limit simple sugars.

Examples of good iftar (fast breaking) food such as date palm. According to the Sunnah of the Prophet Muhammad, Muslims can consume three dates when breaking the fast, because this food is one of them is classified as a good source of fiber. You don't have to eat sweet foods like that saying "break your fast with sweets".

In addition, keep the body well hydrated through the intake of water at least eight glasses a day divided into two glasses when breaking the fast, four glasses at night, and two glasses when suhoor.

Ika also reminds you to eat food according to your body's needs. If it is excessive, then the weight can rise excessively and cause metabolic diseases. While if the intake is less, it can cause malnutrition, so that the body's endurance decreases and easily infected with the disease.

"Each person's food needs vary depending on age, gender, height, physical activity, health condition, etc.", said Ika

She warned that fasting has a variety of health benefits, including lowering insulin resistance and DM risk, stimulating the immune system and cell repair, regulating cell metabolism, helping to reduce oxidative and inflammatory damage.

One other benefit can help weight loss. However, unfortunately, some people often break their fast so that the portion of eating is more than usual and added to the lack of physical activity that has an impact on weight gain.