18 Jun Foods to Eat During Ramadan
I was invited by Canada AM to do a segment on foods to eat during Ramadan. This annual month of fasting means no eating and drinking during sunlight hours. For much of Canada that means long summer days without sustenance from roughly 4AM to 9PM.
The pre-dawn meal is key to fueling up for much of the day ahead. Eating wholesome foods jam-packed with nutrients is the best way to keep your energy levels up.
Protein-rich foods will help you stay fuller longer, but it can be challenging to eat foods that are too heavy that early in the morning. My favourite pre-dawn meal is eggs.
With 6 grams of high quality protein and 14 essential nutrients, eggs are one of the most complete natural foods around. Did you know that most of an egg’s nutrients are in the yolk? (Disclosure: I asked the Egg Farmers of Canada to partially sponsor the TV segment as I’m a big fan of eggs, and I thought this story would be a good fit.)
Eggs are one of the most versatile ingredients in your kitchen, yet they are one of the most affordable, wholesome proteins available. You can hard-cook eggs and keep them in their shells in the fridge for up to a week. What a great time saver!
Other ways to get protein: nuts, milk, yogurt (especially Greek yogurt), cheese, lentils, chickpeas.
Along with protein, fibre helps slowly release food energy into your body and curb your hunger.
Oatmeal topped with very high fibre cereal (which contain more than 6 grams of fibre/serving) would be a good option.
Some fruits and vegetables high in fibre: raspberries, blackberries, avocado, pear, dried figs, and prunes.
It goes without saying but drink lots of water and eat foods that have a high water content (i.e. fruits and vegetables). It’s okay to drink tea or coffee first thing to avoid getting a withdrawal headache.
WHEN BREAKING YOUR FAST
Traditionally it’s with water and a few dates.
Fasting doesn’t mean having a license to feast. Limit fried and greasy foods as they may upset your system after a day of fasting. Eat your regular dinner after breaking your fast and try out these healthier options with your meal:
Brown basmati rice
Whole grain naan, roti
Lentils and chickpeas (great for adding to stews and curries)
Drink lots of fluids but skip sugary drinks, which offer no nutrients.
I hope these tips help you stay fueled and hydrated for your fast. I wish you a peaceful Ramadan.