Tips For Having A Nourishing Ramadan By Taofeeqah Odunayo

It’s known by all and sundry that Ramadan is a sacred month that calls for spiritual reflection, prayer, and fasting from dawn till dusk. As we embrace this period of self-discipline and devotion, it’s important to focus on providing our bodies with nutritious wholesome meals that will sustain us throughout the day. Meal planning becomes a crucial tool in ensuring that we are able to maintain our energy levels and stay healthy during this spiritually significant time.

Here are some meal planning tips to help scale through the holy month:

1. Start off with a Balanced Sahur: Sahur, the pre-dawn meal, is essential for providing the energy needed to sustain the fast during the day. Aim for a balanced meal that contains complex carbohydrates, protein, healthy fats, and fiber foods. Some ideas for a nourishing Sahur may include: semovita with vegetable soup and beef, rice with veggies and fruit drinks or smoothies.

2. Plan Ahead: Take some time each week to plan your meals for the upcoming days, select a particular day for doing this. This will help you stay organized and ensure that you have all the necessary ingredients anytime anyday. Consider cooking certain dishes that can be easily reheated for iftar before time or even days before.

3. Embrace Variety: Incorporate a variety of foods from different food groups to ensure that you are getting a wide range of nutrients. Include plenty of fruits and vegetables, whole grains, lean proteins, fibres and dairy or dairy alternatives in your meals.

4. Hydrate when you can: Hydration is key during Ramadan,
as we’ll be fasting for long hours. Be sure to drink plenty of water between iftar and suhoor to stay hydrated. Opt for water over sugary drinks or caffeinated beverages, as they can lead to dehydration. You’ll agree with me that soda drinks most times leaves you craving for water.

5. Cautious Eating: Take the time to savor your meals and listen to your body’s hunger cues. Avoid overeating during iftar to prevent feeling overly full or slow. Choose nutrient-dense foods that will provide sustained energy throughout the fasting period. You could consider drafting a timetable.

By following these simple tips, you can make meal planning for Ramadan a stress-free experience. Remember to listen to your body, prioritize nutritious ingredients, and approach each meal with mindfulness and gratitude. Let this Ramadan be a time of spiritual growth as well as self-care and nutritious adventure.