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What is the healthy diet in your opinion

What is the healthy diet in your opinion

Many people find that the golden rule of healthy eating is to eat various types of food according to the basic principles of moderation and balance. The validity of this rule is particularly evident in the holy month of Ramadan, when Muslims fast throughout the day from sunrise to sunset. 

The food intake during the holy month should not differ much from the well-known balanced nutrition, but should be characterized by the usual simplicity and a healthy balance. Most likely, most of the health problems during this month stem from inappropriate eating habits or from excessive eating and insufficient hours of sleep. Read more: What Does a Healthy Snack Look Like?

Balanced nutrition is of the utmost importance to maintain public health, which contributes to the continuity of vitality and activity, in addition to achieving all the desired benefits from the month of Ramadan. It also improves the level of cholesterol in the blood, reduces the rate of acidity in the stomach and, therefore, prevents the appearance of digestive problems. It is necessary to maintain the method of nutritional balance as well as to maintain body weight, without increasing or decreasing. For all who suffer from obesity, the holy month of Ramadan is the perfect opportunity to lose weight.

Eating excessive amounts of food is not recommended for breakfast (which is the time food is eaten immediately after sunset), dinner, or suhoor (a light meal often eaten half an hour before sunrise). These tips focus on two main axes. First, eating too much is not healthy at all.

Second, the human body has regulatory mechanisms that slow down the rate of metabolic processes and make effective use of body fat. Also, most people follow a sedentary lifestyle while fasting. In this case, a light diet consisting of less than the normal amount of what is consumed is the ideal way to maintain health, activity and vitality during the holy month of Ramadan.

Health problems such as digestive constipation, muscle cramps, stomach ulcers, heartburn, gastritis, kidney stones and others appear as a result of an excessive intake of fried and fatty foods, foods free of impurities or lack of water, and insufficient intake fiber. . Here are some tips and instructions to ensure that you maintain a balanced diet, and enjoy health and well-being during the holy month fast:

Do not neglect breakfast (snack)

You may be tempted to sleep more than to get up and eat breakfast, and in any case, never neglect breakfast. Breakfast is one of the most important daily meals for the body. Studies have shown that eating breakfast (or a snack) on the fast night provides the body with the nutrients and energy it needs to focus and reduce hunger symptoms, such as headaches, listlessness, and lack of sleep or rest. Plus, breakfast helps maintain automated independence throughout the day.

Eat various kinds of foods

Our bodies need at least 40 different types of nutrients every day to maintain healthy growth and overall health. Although most foods contain more than one type of nutrient, just one type cannot meet all of the body's needs. To be in good health during the month of Ramadan, you should eat foods that belong to the main food groups: bread and cereals, milk and dairy products, fish, meat and poultry, legumes, vegetables and fruits.

Therefore, the feeding system must contain the following:

  • Pack bread, cereals, rice and pasta from 6 to 11 servings a day.
  • Group meats, legumes and nuts in 2 to 3 servings a day.
  • Milk and dairy products range from 2 to 3 servings a day.
  • Group vegetables 3 to 5 servings a day.
  • Group fruits 2 to 4 amounts per day.
  • Group of sugars and fats - traces.


Pay attention to cooking techniques

A slight change in the cooking method can lead to the preparation of delicious and healthy dishes at the same time. And the holy month of Ramadan is usually the perfect time for any woman who wants to show off her culinary skill and share it with others. Although specialty blends are very important in family habits, many of them contain high levels of fat. You don't have to give up your favorite eating habits, but tweak them a bit to make them healthier by following these tips:

  • Get in the habit of removing all excess fat from chicken skins. ? Choose light meals (breast meat) instead of fatty meals (legs and wings).
  • Make sure you eat low-fat foods.
  • Use a nonstick skillet and a very small amount of oil.
  • Eat broiled, broiled, or cooked foods instead of fried foods.
  • Use the rotating rod when roasting meat or poultry in the oven to remove fat.
  • Vegetables should be steamed or boiled with a little cream or margarine.
  • When preparing rice, cereals or pasta, add some herbs and spices instead of adding fat.
  • Use herbs and spices to add delicious flavors to your low-fat cooking. Herbs like basil, bay leaves, oregano, and peas give meat and vegetables a distinctive flavor and wonderful color. Spices like cinnamon, ginger, and walnuts make food more delicious, while spice blends like pepper powder and Indian spices will add a special flavor to your food.

Avoid adding large amounts of salt

  • Garlic, dry mustard, onion, mushroom and tomato flavors can be added to meats and vegetables.
  • It is preferable to add lemon slices or lemon juice to white meat and fish.


Eat adequate amounts of carbohydrates, especially those rich in fiber

These foods provide energy to the body. Unfortunately, this type of food is associated with obesity problems, but it is rich in group (B) vitamins and a different source of fiber. Foods high in fiber have a greater effect on "satiety" compared to foods with lower levels of fiber. It is high in brown rice, whole grains, fresh fruits, and raw vegetables.

Eat vegetables and fruits

Vegetables and fruits add the special flavor and variety needed to a meal. It is often called the description of "preventive" foods, because it helps the body fight diseases of all kinds. This food is a rich source of various vitamins and minerals. They are also characterized by being low in calories, and also contribute to providing the body with the fiber it needs every day.

Drink enough fluids

Watch your water intake. Maintain an adequate intake of water and juices between breakfast and bedtime, to avoid problems of fluid deficiency and maintain the efficiency of the body's digestive system. However, excessive intake of caffeinated fluids can lead to several problems, especially during a pre-dawn meal. for instance,

Drinking large amounts of tea causes increased urination and, consequently, a significant loss of mineral salts. Gradually avoid drinking caffeinated beverages, such as cola, coffee, and tea, four to five days before the start of Ramadan, because a sudden decrease in the intake of these beverages can cause headaches, mood swings, and alertness.