What’s the ideal iftar meal?

Alkilani says: “You should consume healthy balanced diet consisting of all food groups.” These include:

Fruits and vegetables: Try having 4-5 different colours daily.

Carbohydrates: Make at least half of your carb intake from complex carbs like oats and whole wheat.

Protein: Vary your protein options daily.

Dairy.

Fat: focus on consuming healthy fats like avocado, nuts and olive oil.

She adds: “Don’t forget to stay well hydrated, have a glass or two of water every hour after Iftar. Consuming sugarless herbal teas, milks, fruits and vegetables will add up to your fluid intake.”

Yasmine Haddad, Clinical Dietitian at myPediaclinic, DHCC, says: “Always start with 1-3 dates and water, then a warm soup. Include cooked vegetables or legumes prepared with little vegetable oil and lean meat: trimmed beef, skinless chicken breast, and white fish fillet. Make sure to consume complex carbohydrates that provide energy and fibre (whole wheat bread, pasta, rice). You can also aim to have a small and healthy Iftar and inspect to have a larger main meal later. Make sure to chew your food and eat very slowly. Practice mindful eating.”

A SAMPLE IFTAR MENU BY HADDAD: Appetiser

Lentil Soup: Rich in fibre, iron, Vitamin A, Calcium.

The high temperature warms up the stomach, prepares it for the main meal and helps prevent constipation. It is also rich in nutrients and fluids.

Main Course

Oriental vegetable rice with chicken. Use chicken breast without skin as it’s lean meat and is rich in protein. Add vegetable oil such as canola or olive oil as they are rich in good fats (omega 3 and MUFA) to your rice. Rice is quick source of energy and helps regulate blood sugar levels and is rich in B1. Vegetables are rich in fibre and vitamins and they add nutritional value to your meals.

Desserts

Rice pudding and Mouhalabieh: These are rich sources of calcium, potassium and protein and help hydrate after a long day of fasting.

Drinks

Kamarrudin (dried apricot juice). Dried apricots are excellent sources of both potassium and vitamin A. It is full of fibre, protein and vitamin C.