Iftar Time: What to eat... and avoid

With Ramadan fasting to clock over 15 hours, care must be taken to ensure you stay healthy and fit during the holy month.

Dr Rita Nawar, Endocrinologist, The Weight Care Clinic in Dubai Healthcare City, highlighted the need to eat healthy and exercise regularly.

While fasting can lead to weight loss or gain, a little alertness could ensure that people maintain their weight without much fluctuation.

“People can tend to loose extra kilos, or put on, but if they follow a healthy diet, and stay fit, there’s no fluctuation in one’s weight,” she added.

“You can loose weight if it helps in your medical condition.”

Dr Rita tipped that the fast should be broken with fruits, dates, yogurt or soup. “After the fast is broken, you must give your body some time before eating a full meal.

“You must avoid juices. It’s not just for diabetics, but for anyone. Drinking juice will shock the body  with sugar rush.”

The important point is to eat in moderation. “Apart from the iftar and suhoor, people can plan a smaller meal in between. It’s not advisable to keep on eating  from iftar to suhoor.”

The iftar should ideally have good servings of vegetables, fruits, fat and protein.

“It’s best to avoid carbohydrates and sugar. In fact, vegetables have good, complex carbohydrates. And, fruits have sugar. So, source them from there.

“Protein will help keep the stomach full for a longer time.”

However, diabetics must consult their doctors about their diet, as they will need to trim down their protein intake.

She added that “olives, avocados, nuts and whole grains are a healthier alternative”. In fact, “avocados and nuts are a good source of energy”.

“Good fatty fish like Salmon and whole grains in soups/main dishes are healthy.”

Another tip Dr Rita dished out is to have suhoor as late as possible. “This will help retain a fuller stomach for a longer time.”

During iftar and suhoor it's extremely important to avoid sweets and juices because they are loaded in sugar and don't value-add to your meal.

Also, it's important to plan your workout routine. “You must not skip your exercise routine. You can trim it down during the period but never avoid it.”

Even after Ramadan, Dr Rita claimed that every meal should be planned to provide you a balanced meal. “Take a plate and divide it into two halves - one half should have vegetables and fruits, while the other must be divided into two more halves of protein and carbohydrates. This should be topped with dietary products like cheese or yogurt.”

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