COMMON EATING MISTAKES IN RAMADAAN

1. Drinking “sweet colored drinks” on a daily basis

– Why: It contains high amounts of sugar, additives and colarants
– Solution: If you have to, drink it twice a week maximum

2. Drinking large amounts of water at iftaar time

– Why: Filling the stomach with water is more strenuous to it than with food.
– Solution: have a few sips at iftaar then a glass after every two hours.

3. Exercising directly after iftaar.

– Why: the body’s blood flow is concentrated around the stomach at that time.
– Solution: Exercise after two hours of eating to ease digestion.

4. Chewing and swallowing food fast.

– Why: chewing food slowly can speed up digestion and help maintain your weight

5. Having dessert directly after iftaar

– Why: they make you drowsy and sleepy 
– Solution: leave at least a two hour gap between iftaar and dessert to stay fresh and awake for ishaa and taraweeh prayers

6. Consuming foods with high amounts of sodium

– Why: Sodium triggers thirst through out the fasting hours of the day
– Solution: instead, eat foods that are high in potassium, they retain water and supress your thirst.

# Bananas are high in potassium. A banana at Suhoor time can control your thirst level through out the day.

# Best sources of potassium for Suhoor time:
– bananas 
– milk 
– dates
– avocados
– dried peaches
– pistachios
– pumpkin
– peas
– dark chocolate

# Worst choices for Suhoor:
– biryani
– kebab
– pizza
– fast food in general
– cheese
– haleem

# Best choices for Suhoor:
– potato
– rice
– dates
– whole grain bread
– banana

Anis Alam, Consultant Nutritionist and CEO, Biocare Labs Pvt Ltd