6 Healthy Ramadan Table Swaps

6 Healthy Ramadan Table Swaps

in Eat by

Ramadan is meant to be a time of constraint, but our food choices during the holy month often say otherwise. It can be hard to practice restraint in choosing what to eat when you are faced with a full dinner table of temptations almost daily. We have some Ramadan dinner swaps that you can make whether you are the host, or you yourself are being hosted to keep you on the healthier side.

White to Wholegrain
Whether it be rice, pasta, or bread; making the choice to go for whole grains instead of refined white grains will do wonders for your body. Whole grains are higher in indigestible fiber, meaning they fill you up faster without adding calories to your diet. Go back to basics with your food choices this Ramadan and increase your intake of burghul, brown rice, and freekeh.

Lettuce to Spinach
The ingredients of your salad can make or break the nutritional value of your plate. Always fill half of your plate with salad while eating during Ramadan. Baby spinach is a great alternative to traditional lettuce in salads as it is higher in antioxidants, iron, and vitamin C. When it comes to your greens, the darker the color the more nutritious it is.

Store Bought Ramadan Drinks to Homemade
We all want something refreshing and cooling after a long day of fasting, but sugary drinks can actually dehydrate you more on the long term, not to mention they are packed with calories. Instead, try one of our cooling summer drinks or stick to plain water for ultimate hydration or make your own Ramadan juices at home. Making your own fruity water infusions and juices will ensure you monitor just how much sugar or additives are being used, without the excess store bought brands are guaranteed to have.

Use a Smaller Plate
Your mind perceives the same amount of food on a smaller plate as more than on a larger plate. So, when making up your plate try to use one that is smaller in order to trick your body into thinking you are eating more than you actually are.

Processed Sauces to Homemade Condiments and Dressings
We all reach for that ketchup bottle to make food more palatable at times, but you can make your favorite condiments and salad dressings at home to save yourself sugar, salt, and unnecessary artificial flavorings and preservatives. You can even take some with you to your family dinners; we promise they will deliver as a treat! Check out our top pick of condiment recipes and salad dressings.

Rushing Food to Practice Mindful Eating
Ramadan is all about being mindful, in every aspect of your life, and this includes food without a doubt. If we eat slowly and take breaks in between bites we can become more aware of these signals and know when enough is enough. It takes 20 minutes for your body to send signals to your brain that it is full, so don’t be afraid to take your time when eating and take breaks in between your meals. To know more, read about mindful eating here.

 

Donia Hilal is a certified nutritionist with a degree in Nutrition from King’s College London. Her work focuses on women’s health in the Middle East, wellness, weight loss, and optimal pre- and post-natal nutrition. Passionate about real food and evidence based nutrition advice, Donia welcomes and enjoys guiding clients throughout every stage of their journey towards a healthier, happier life.

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