The Ramadan is a month full of blessings. During this month, Muslims around the world fast from dawn to maghrib. Fasting is defined as refraining from eating, drinking, and other activities over a certain period of time. After fasting all day, it's time to start iftar. Iftar usually begins with consuming dates and water to restore low blood sugar levels after a day of fasting.1

After consuming dates and water, it is advisable to choose healthy and nutritious foods to keep the body fit during Ramadan. Therefore, in this article, we will discuss the healthiest and tastiest iftar menu tips that can help maintain your health during Ramadan:1,2,3

Here are some tips for breaking the fast that are healthy and nutritious:

Choose dishes rich in fiber

Fiber will help maintain digestive health and make the stomach feel full faster. Foods rich in fiber will also help keeping your blood sugar levels stable.  Choose foods which are rich in fiber such as green vegetables, fruits, whole grains, and nuts.

Avoid fatty dishes

Fatty dishes such as greasy and fried foods can cause digestive problems, also make you feel tired.  In addition, fatty dishes tend to be high in calories and less nutritious.

Choose healthy protein sources

Protein is an essential nutrient for repairing and building body tissues.  Choose healthy protein sources such as chicken, fish, nuts, tofu, tempeh, milk. Avoid choosing protein sources that are high in fat and cholesterol such as beef and mutton.

Limit sugar consumption

Consumption of foods that contain high amount of sugar can cause an increase in blood sugar levels.  Avoid foods that contain added sugars such as soft drinks, sweets, and cakes. Choose foods that are low in sugar or fresh fruit as an alternative.

Serve the dish in small portions

Avoid consuming large amounts of food and serve dishes in small portions, this will help you to avoid feeling bloated.

 

Healthy Iftar Menu4

 

Spinach Fritata

 Material:

1. 8 eggs

2. 125 ml Milk

3. 150 gr spinach

4. 80 gr onion

5. 1 clove garlic

6. 100 gr cheddar cheese

7. 50 gr feta cheese

8. 1/2 tsp oregano

9. Salt and pepper to taste

How to make:

1. Prepare 8 eggs, salt 1/2 tsp, pepper 1/2 tsp, oregano 1/2 tsp then stir

2. Add milk 125 ml then mix well

3. Prepare a pan, put oil 1 tbsp, onion 80 gr, garlic 1 clove, spinach 150 gr, egg batter, cheddar cheese 100gr, freta cheese 50 gr, bake in the oven 10 minutes

4. Spinach Fritata ready to serve

By choosing a healthy and nutritious iftar menu and the right way of processing, we can maintain a healthy body during Ramadan. May we all be given ease in carrying out fasting.

Reference:

  1. Don't Just Eat, These are 10 Healthy Iftar Menus for the Body.  Rey. Last reviewed March 31, 2022. Available on:

https://rey.id/blog/kesehatan/hidup-sehat/menu-buka-puasa-sehat/

  1. Honestdocs Editorial Team. 10 Healthy Iftar Menus for the Body.  Last reviewed June 13, 2019. Available on:

https://www.honestdocs.id/tips-menu-buka-puasa-sehat

  1. Larastining Retno Wulandari. 7 Healthy and Delicious Takjil for Iftar. HelloSehat. Last reviewed March 29, 2023. Available on:

https://hellosehat.com/nutrisi/tips-makan-sehat/menu-takjil-buka-puasa/

  1. Frisian Flag Editorial Team. Spinach Fritata Recipe. FrisianFlag. Last reviewed 06 April, 2022. Available on:

https://www.frisianflag.com/resep-kami/resep-dengan-susu-cair/resep-spinach-fritata