Healthy Fasting Menu and Patterns

Indonesian people like to eat fried foods to break the fast. Though we are encouraged to consume a variety of foods with balanced nutrition, so that the body remains energized and able to move during fasting. Not eating and drinking from sunrise to sunset puts our bodies at risk of dehydration. Therefore, when breaking the fast it is recommended to replenish lost body energy by eating healthy food and drinks.

Recommended Iftar Patterns

What are the menus and patterns for breaking the fast? Check out the reviews below.

  • Don't overeat

    • Iftar does not mean you can "revenge" by eating all kinds of food. Realize that overeating is also not good for the body. To start breaking the fast, start by eating a few dates and drinking real fruit juice to restore blood sugar levels to normal levels. After that, just enough dinner with a healthy menu. Enjoy the iftar menu slowly so that the stomach is not surprised when digesting the food and drinks that enter.

  • Eat a balanced menu

    • What is meant by a balanced menu is to vary the type of food consumed. Iftar meals should contain all major food groups, including fruits, vegetables, protein from meat, fish, or tofu, complex carbohydrates in the form of staple foods, and dairy products. Inadequate consumption of foods rich in fiber, such as vegetables and fruit, especially at dawn, so you feel full longer and hold fasting until the afternoon.

  • Avoid this food

    • It is recommended not to consume drinks and foods that contain lots of sugar and fat, and fried foods. These foods can make you easily lethargic when fasting the next day. In addition, high-fat foods are very likely to cause digestive problems and trigger weight gain. Also avoid drinks that contain caffeine, such as coffee, tea, and soft drinks. The drink is a diuretic which will stimulate the release of water more quickly through urine, so the body is prone to dehydration.

  • Pay attention to how to process food

    • Instead of frying, it's better to break the fast food by baking, steaming or boiling. If you are forced to fry, use a type of cooking oil that contains unsaturated fat. For example, olive oil or coconut oil.

  • Drink enough water

    • Inadequate need to drink eight glasses of water per day to keep you fresh and hydrated during activities while fasting during the day.
Iftar is indeed the time awaited after a day of hunger, but still be wise in choosing food menus to break the fast and to eat the meal. Do not let this moment be used as a venue for "binge eating" which can actually interfere with health, besides of course gaining weight. If you have certain diseases, such as diabetes, you should consult a nutritionist to get advice and plan for eating that is appropriate for your condition.

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