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| 21 May, 2018

Six ways to get healthy this Ramadan

Whole fruits are preferred over fruit juices and other fatty sweets since they contain less calories

A combination photo shows food and plants for sale inside a Whole Foods Market in the Manhattan borough of New York City, New York, U.S. June 16, 2017.

A combination photo shows food and plants for sale inside a Whole Foods Market in the Manhattan borough of New York City, New York, U.S. June 16, 2017.

REUTERS/Carlo Allegri
JEDDAH: There are some of us who find ourselves piling on the pounds in Ramadan. Follow these quick tips by nutrition expert Myriam Sakr to stay healthy — and possibly even lose weight — during the Holy Month.

Drink water

With the long fasting hours this year, drinking eight cups of water a day (250 ml each) might seem hard. This quantity can be distributed throughout the night, however. Bear in mind that coffee and black tea are diuretics while juices are high in sugar and, therefore, not an adequate replacement for water. If you are craving something hot, try herbal teas, which are a great replacement for water as they help with digestion.

Snack on whole fruits

Whole fruits are preferred over fruit juices and other fatty sweets since they contain less calories and more fibers, which aid in digestion. Have a whole orange instead of orange juice, for example!

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Cut the salt

During Ramadan, having high amounts of salt at night will increase your blood pressure, make you very thirsty the next day and will leave you bloated. It is best to avoid foods that are high in salts, such as ketchup, pickles, olives, packet soups and processed meats.

Have a balanced suhoor meal

You should have a balanced pre-dawn meal that contains whole carbohydrates and fat free proteins so that the glucose levels in your blood will remain regulated the next day and you will not feel dizzy.

Be careful at iftar

Again, a balanced meal is the key to maintaining or losing weight during Ramadan. Two dates, a glass of jallab, half-a-cup of lentil soup, two cups of salad and two cups of a homemade stew will leave you satisfied and ensure you remain healthy throughout the month.

Move it, move it

Try to exercise lightly during the day and keep in mind that the body burns more fat during the fasting period.

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