How to make Iftar a perfect meal!

With Ramadan approaching, it's probably the right time to think of how you can make Iftar a perfectly balanced meal for you and your family, since it is probably the most substantial one you’ll have every day! A balanced and healthy Iftar will provide your body with the necessary without adding unnecessary calories, in comparison to a large Iftar which can often lead to a feeling of discomfort in your stomach.

HERE ARE SOME TIPS ON HOW TO MAKE SURE THAT YOUR IFTAR IS BALANCED AND HEALTHY FOR YOU AND YOUR LOVED ONES:

Make healthy food choices: Choose wisely from within the different food groups which include grain products, fruits, and vegetables, meats and legumes, dairy, and alternatives. You can also benefit further by varying your intake from within the food groups. For instance, choose wholegrain bread, brown pasta or long grain rice more often. Consume lots of vegetables and a minimum of 2 servings of fruit groups. Have lean meat cuts, fish and your skinless chicken more often. Switch from full fat milk and dairy products to low fat options, which would still provide you with the calcium that you need, minus the extra calories. And go slow with the usage of oils, and enjoy lighter sweet options!

Prepare your food using healthy cooking methods: Try to bake your fatayer or sambosa instead of having them fried. Steam your vegetables for few minutes to enjoy their crunchy taste; this would also retain their vitamin content which could be otherwise lost with prolonged cooking. Cook your main dishes with a variety of vegetables, cut down on fat and salt which would make it healthier for your heart and well-being in general. Focus on soups as they provide you with the fluids that you have lost during your fast. It also serves as a great source of fibre, vitamins and minerals which will help boost your immunity

Control the size of your portions:Eating big food portions might lead to weight gain. It could also result in a distended stomach and a feeling of discomfort. So remember to be moderate by controlling your portions to accommodate the variety of food that will be available during your Iftar.

Balance your dish:;For a well-balanced meal, try dividing your main course plate into 3 portions: one quarter with carbohydrates and their alternatives, another with meats and their alternatives, and half your plate for salad and cooked vegetables. This will help cover your body’s nutritional requirements without necessarily adding extra calories to the food you are consuming.

Include the essentials:Add a tablespoon of olive oil to your salad to enhance your heart health. Drink laban as a fresh drink rather than sweetened juices or soft drinks, because laban will provide you with a generous quantity of calcium to maintain healthy bones. Also include dried fruits which serve as an instant source of energy after a long day of fasting.

Vary what you eat:Sticking to one kind of food for Iftar may prevent your body from having enough nutrients for its proper functions. When your food intake is varied, you are more likely to take in all the nutrients you need. And for more health benefits, vary your Iftar choices within your week and month.

Iftar is a special gathering that you enjoy with your family and friends. This is why it is essential that you make wise food choices, to feel healthier and fulfilled. But most importantly, having a healthy Iftar everyday will help you and your family stay nourished and energetic all through this holy and blessed season.

RAMADAN MENU

	Soup	Main Course	Salad	Drink	Dessert
Day1	Beef and Vegetables Soup	Chicken Kabsa	Fatouch	Low Fat Laban	Fruit salad (1 small bowl)
Day2	Chicken and Asparagus Soup	Roasted lamb with Oriental Rice	Roka with low fat feta cheese	Fresh Orange juice	Sahlab (¹/₂ cup)
Day3	Lentil and Minced Beef Soup	Roasted Chicken with Green Beans Saffron Rice	Green Leafy Salad	Tamarind	Qatayef Asafiri Bil Kishta (1 piece with 1 teaspoon of sugar syrup)
Day4	Corn with Mushroom and Noodle Soup	Kofta Orfalli with White Rice	Kamaraldin	Cucumber with yoghurt and peppermint	Layali Lubnan (2 tablespoons)
Day5	Lentil and Tomato Soup	Kebbe bil Laban	Jallab	Tabooleh	Um Ali (¹/₂ Cup)
Day6	Mushroom with tomato and Corn Soup	Chicken and Chickpeas Freeke	Low fat Laban	Steamed vegetables salad ( Artichoke stems, asparagus, baby corn, and mushrooms)	Mouhallabiah with Kamar El-Dine (1 Cup)
Day7	Chicken Goulash Soup	Stuffed Baby Zucchini and Eggplant with Beef Shanks	Lemonade	Garden salad	Kunafa bil-Jibn (small triangle with ¹/₂ kaak bread and 1 teaspoon sugar syrup)