5 Healthy Iftar Vegetable Menus that are Easy to Cook at Home | Good Doctor
Welcoming the coming of the fasting month, there are many things that must be prepared. Including a vegetable menu for breaking the fast that is diverse and healthy.
After a day of enduring thirst and hunger, the choice of food to break the fast is important to restore the body’s condition. The selected breaking menu cannot be arbitrary. To maintain health, try to break the fast with ideal food.
By following the guidelines for consuming vegetables during iftar you can maintain your body’s balance.
In addition to maintaining your weight, you will also avoid increased blood sugar levels and high cholesterol in the body.
Here are tips and recommendations for a vegetable menu for breaking the fast that you can try later. Let’s see the information!
What foods are good to eat when breaking the fast?
Iftar is a good time to recharge energy levels. But you need to know that there are some good foods to eat when breaking your fast, here is the list.
1. Fruits and vegetables
At the time of breaking the fast, dates are usually consumed at the beginning of breaking the fast. Dates can be a good source of energy.
But besides that, dates are also rich in potassium or potassium, which can help to maintain proper muscle and nerve function. As quoted from HealthXchange.sg.
You need to know that consuming fruits that are rich in potassium content is important. This is because potassium is needed for the proper functioning of the body systems. For example, maintaining the balance of fluids and electrolytes in the body.
Apart from dates, other foods that also contain potassium include nuts, dark leafy vegetables, potatoes, pumpkin, avocados, and bananas.
In addition, it is also important to consume vegetables that can help hydrate the body, such as lettuce, cucumber, or other vegetables that are rich in fiber and water. Not only can it help maintain body hydration, these vegetables can also help prevent constipation.
2. Rice and alternatives
Whole grain bread and rice are complex carbohydrates that provide the body with energy, fiber and minerals. These foods can also provide a more stable and long-lasting energy level.
3. Meat and alternatives
Eating protein-sourced foods is also the right choice when breaking your fast, such as lean meat, chicken, fish, eggs, nuts, or low-fat dairy products.
Are there any foods that should be avoided?
In addition to good foods to eat when breaking the fast, there are several foods that should be avoided at the time of breaking the fast, including:
1. Foods high in sugar content
The first food to avoid is food with a high sugar content. Because, foods high in sugar content can cause health problems if consumed excessively or too often.
Instead, limit the consumption of fried foods when breaking the fast. This is because these foods contain fat and are stored in the body as fat tissue.
Immediately consuming foods with a high fat content when breaking your fast after you have fasted for hours can also cause acidity and indigestion.
In addition, when breaking the fast, you should avoid consuming carbonated, soda or processed drinks. Because these drinks are usually high in sugar content which can cause bloating or gas.
It would be better when you break your fast to consume water to relieve thirst.
Healthy tips for breaking the fast with a vegetable menu
World Health Organization (WHO) recommend breaking the fast in the traditional way. The first step to breaking the fast is to consume a glass of water and dates. Then consume vegetables and whole grains to restore energy to the body.
Avoid fried foods and processed foods that are high in fat. Instead of using the frying technique, WHO recommends that you grill your food.
Consumption of carbohydrates such as brown rice and wheat is also highly recommended.
As you already know, as an option for a protein menu, you can use fat-free meat, chicken or fish and skin.
Most importantly, avoid overeating when breaking your fast. Instead of being full, your stomach can actually hurt if you eat too much.
Inspiration for vegetable menu choices for breaking fast
Even though there are many taboos in choosing an iftar menu, you don’t need to bother racking your brains. Below is an inspiration for a vegetable menu for breaking the fast that you can serve at home for your family:
1. Meat and vegetable soup
Making soup filled with meat broth can be a vegetable menu choice for a healthy iftar. Use fresh pieces of chicken or beef as ingredients for stock and toppings soup.
You can also use cauliflower, carrots, green beans, mushrooms or other vegetables for the soup filling according to your taste.
Avoid using processed meat products such as sausages or meatballs in large quantities. You should also reduce the salt content in the soup.
As an important note, for the iftar menu it is not recommended to make powder-based instant soup, you know. Better to make it yourself.
2. Shrimp kale
Besides being easy to process, kale contains various vitamins and minerals for the body. Such as iron, protein, vitamins C and A, as well as fat and calcium. Kale has a high fluid content so it can replace lost body fluids during fasting.
For those of you who don’t have allergies, you can add shrimp as toppings. But if you have allergies, you should avoid shrimp and use protein from other food sources. This menu is very well known to the Southeast Asian region, you know!
3. Green salad
Maybe breaking your fast with vegetable salad is rarely done by you, but you can start from now. Choose green vegetables such as lettuce, zucchini and so on.
Add peppers, tomatoes and sauce as dressings salad. You can use sesame sauce, thousand islandsor any olive oil.
Green vegetables contain lots of vitamins and are not difficult for the body to digest. This vegetable menu for breaking the fast is also very easy to serve. Eating vegetables when breaking your fast can keep you from digestive disorders.
4. Spinach clear vegetablea choice of vegetables for breaking the fast
After a day of fasting, enjoying vegetables for breaking the fast like clear spinach can restore energy in your body. Spinach is rich in vitamins A, B, C and K as well as various other minerals that are good for the body.
In addition, spinach is able to stabilize blood sugar and maintain blood pressure. Of course, this is the right choice as your iftar menu.
As an addition, you can also use tomatoes and corn in spinach clear vegetables.
5. Beef tomato soup
One alternative vegetable menu for breaking the fast that you can serve is beef tomato soup. On menu In this case, beef can be served in the form of diced or meat balls. Choose according to taste.
Tomatoes are one of the vegetables that contain a lot of water, so they are suitable as an iftar menu. Besides that, tomatoes are also rich in vitamins A and C and beta carotene which are good for your health. Well, this menu is best served while warm.
Tips for healthy fasting in Ramadan
Fasting has many benefits for the body. In order to keep your body healthy and fit, there are some tips that you must know during fasting in Ramadan, including:
1. Don’t miss sahur
Lack of appetite in the morning can cause you to easily skip sahur. Even though it is very important for you not to miss sahur. Because, the food consumed at dawn will affect your energy throughout the day.
Often many people consume simple carbohydrates at dawn. However, simple carbohydrates will not provide energy in the long term.
Instead, you can eat whole grains combined with healthy fats and protein. Don’t forget to eat fruits and vegetables at dawn too.
2. Make sure the body is well hydrated
Drinking enough water has many health benefits.
You need to know that inadequate intake of fluids in the body can affect your mood or cause you to feel tired. This can affect energy levels and memory. As quoted from Healthline.
In addition, maintaining fluid or water intake in the body can also help prevent certain conditions, such as headaches, migraines, constipation, and keep blood pressure stable.
In order to maintain body hydration during the fasting month, you can use the time of sahur and breaking the fast as an opportunity to fulfill your body’s fluid intake.
Not only that, you can also eat foods with a high water content, such as strawberries, watermelon, cantaloupe, cucumbers, and tomatoes.
3. Don’t overeat when breaking your fast
As already explained that consuming food in excess is not good for the body. Iftar should involve balanced, nutritious meals and not overeating.
Overeating or consuming too many high-fat foods can lead to indigestion and weight gain. Instead, make sure to eat slowly, OK?
4. Limit or avoid fatty foods and have a high salt content
Foods that are fried, greasy, or high in sugar can indeed make you feel better in a moment. However, these foods can make it difficult for you to fast the next day.
Besides being able to affect your weight, eating fatty and sugary foods can also cause you to feel sluggish or tired. Apart from that, it is also important for you to limit your salt intake, especially at dawn. Because, it can increase thirst.
Instead, try to eat fruit and vegetables, rice and alternatives, or meat and alternatives. Eating foods high in fiber can also help.
This is because fiber is digested more slowly than processed foods, so it can make you feel full longer.
Those are some tips on fasting and menu choices that you can try and enjoy at home so that your body stays healthy during fasting. If you have further questions regarding other healthy fasting tips, don’t hesitate to consult a doctor, OK?
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