The notepad: Amina Sibtain

Amina Sibtain of Fitfibre jots the do’s and don’ts for a healthier Ramazan. From the most nutritious things to eat, to the things you should avoid, the health enthusiast shares it all



1. Keep your iftar light and focus on hydrating your system with plenty of water. Drink at least two litres between iftar and sehri. Drinking fluids is crucial for staying healthy and maintaining the function of every system in your body, including your heart, brain, and muscles.



2. Eliminate processed sugar foods and sugar resources from your diet - such as breakfast cereals, cheese, canned vegetables, bread, crisps, etc. Instead have some fresh summer fruits like watermelon, berries, falsas, apricots, plums and cherries.



3. Replace sodas and carbonated sugary drinks with drinks like lemonade sans sugar, iced tea, fruit juice mixed with sparkling water, coconut water, black or green tea. Or better yet, just mash fresh fruit and herbs in the bottom of a glass – and top with ice and water.



4. Add flavour to your food with fresh mint sauce instead of ketchup and mayonnaise. Other great healthy ways to add flavour are the use of salt-free seasoning blends, yoghurt, fresh herbs and spices.



5. Don’t eat heavy meals between sehri and iftar. Instead, have a bowl of soup, which will be filling and easy on your system. Salads, grilled or roasted fish or chicken with greens are also some light options.



6. Increase your fibre intake at sehri time especially. Fibre helps your body stay full longer and gives you energy throughout the day. Some high fibre foods include split peas, lentils, black beans, broccoli, whole-wheat pasta and oatmeal.