Diet Mail - Diet Mail - July 2014, Childhood Obesity | Page 10

TIPS FOR HEALTHY EATING DURING A SUMMER RAMADAN

Eat Real Food, Not Processed and
Junk Foods
Processed foods can seem convenient,
but they're usually filled with
unhealthy things like high-fructose
corn syrup, lots of sodium and typically
all the wrong heart-clogging oils. There
are healthy and halal-convenient
options that are particularly good for
breaking the fast.
Junk foods like chips, candies, and
more are basically void of nutrients
and should not be used as a side dish.
Instead, shop for locally produced
fruits and veggies from farmers
markets and grocery stores, which are now following the trend of , sourcing ingredients from local vendors. Because
of a higher demand for such goods, the prices are finally coming down somewhat. Further more, when you eat food
that is wholesome and packed with nutrition, you'll feel more satisfied. In fact find yourself needing to eat less of it
than filler foods that hardly satisfy the stomach and make you crave more and more of them.
Avoid "White" Foods
White foods (i.e., white bread, white rice, white sugar, etc.) can fall into some of the above categories, but they're
worth the mention for what not to eat. White breads are made from white flour, which is processed and stripped of
the nutrition that should be in bread and the same goes for rice and even the type of sugar you use. Instead, choose
breads from whole grains and organic brown rice (even basmati). Surprisingly, they don't have to break the bank,
either since much of this is available in bulk at quality grocers like Whole Foods.
Hydrate
In long hot july days, getting enough fluids when you can eat and drink should be a priority. Your first choice is water,
and other beverages, such as juice, milk, coffee, and tea, count towards your daily fluid intake.
Think nutrient dense
Meals should consist of healthy carbohydrates, lean sources of protein, vegetables, fruits, low-fat dairy, and healthy
fats. Avoid fried foods, pastries, and others with too much fat and sugar that won't deliver much nutrition.
Focus on protein and fiber at Suhour
While you can't completely prevent hunger pangs from happening, you can delay them by eating protein and fiber at
Suhour. Examples of protein foods include eggs, cheese, peanut butter, beans, and meats. Oats, whole wheat bread,
apples, and pears are high in fiber. Besides keeping you full, fiber helps you go, which is important for your digestive
system health.