The month is changed and we reached this time of the year , the holy Month of Ramadan . However our bodies consisting of all the organs is still following and expecting the same norm , on each morning it waits for breakfast , each noon for lunch and later for dinner and of course for the snacks in between meals if you are a five time eater . As in this month 5 times eating is impossible , in each meal  intake (Iftar , Dinner , Sohour ) make sure your body does not feel a lack . Simply , the body should not feel a big change in nutrition and vitamins . Neither lack nor excess of any . 

Make sure it’s very similar to your daily normal diet. Of course if you are on a health diet , the daily intake should be from all the major food groups:

• Fruits and veggies 
• Whole grains ( complex carbs )
• Proteins 
• Dairies 

Following the coming meal structure,  one should not experience any weight gain/loss or digestive discomfort : Ideally , for Iftar have a feather weight light meal . Starting with dates , milk or laban and then a bowl of warm soup. It is very important to let your tummy break for a while as it has been empty for long . Performing prayers would be a fantastic time period to sit for another meal .Let’s call this meal dinner , consisting of veggies , salad , chicken or meat besides a filling good carbohydrates as quinoa/brown rice .  Remember your body will expect a snack in between , (Iftar to Sohour )make sure snacks are healthy enough to assist in staying healthy through out the month ! Yes this means no sever consumption of sweets and savory . Good snacks could be nuts , fruits , no smoothie , green smoothie , dates ,etc.The best time . 

        

Now what to eat for Sohour ?Remember the only activity after this meal is fajer prayer and sleeping so the meal should be filling enough to take you throughout the day yet light to avoid any unwanted health and body beauty consequences. Pick a complex carbohydrates and high fiber food and do not forget a portion of protein . Examples would be  

• Oatmeal  with almond milk and honey , if you are not a fan of oatmeal have a type of cereal which doesn’t have artificial and sugar in the list of ingredients 
• Beans , sweet potato or boiled eggs on sides of a salad consisting of rich green color veggies
• 2-3 type of fruits can fulfill the sugar crave and thirst during the following day 

                  

 Now what about water ? Most important tip for a fasting man is the amount of water consumed . As the body slowly gets dehydrated when non fasting hours at least 1-3 liters of water is mandatory . This can come from the various food intake in different meals and plain water consumption . You still get thirsty so much ? Possible reasons would be you are not drinking enough water and/or having processed and packaged foods that full of flavor , coloring , sugar , white flour or you are a delicious bad fat foods . Yes I mean cakes, biscuits, chocolates and any greasy sort of sweets , pastries or junk food. 

What you need to avoid ? Packaged , fatty , fried food  and  too much of sugar will definitely be the worst fuel for your body everyday and not only in Ramadan , however having these sort of food will make fasting much harder and lead to health problem or weight gain .

Wish you a healthy , safe month . 

Ramadan Kareem 
Love and respect your body !

Setareh Raeisi