9 Principles of Healthy Eating Dinner while Fasting

9 Principles of Healthy Eating Dinner while Fasting

9 Principles of Healthy Eating Dinner while Fasting

When fasting, dinner time is just as important as sahur or iftar. Our bodies need adequate nutritional intake so as not to limp, especially after not eating and drinking for almost a full day.

According to Prof. Hardinsyah, General Chairperson of PERGIZI PANGAN Indonesia and Professor of Nutrition Science at FEMA IPB in the Lecture and Discussion session on Food, Drinks, Ramadan Health, and Lebaran Healthy Lines, there are at least 9 principles of healthy dinner that we can apply during fasting.

That way, the body will stay healthy, and the immune system will be maintained, especially when fasting in the midst of a pandemic. What principles should we apply? Here’s the full review:

Food and drink

Iftar alone is not enough to be able to restore the body’s energy lost after fasting for approximately 13 hours. For that, we also need to eat a balanced diet at dinner.
In principle, for one plate into several parts; 1/3 filled with staple foods, 1/3 filled with vegetables, then the remaining side dishes and fruits. Combine also with drinks such as water or milk to restore body fluids.

After breaking iftar

Mi Godog Jawa to eat with the family. Photo: Shutter Stock
So that your stomach doesn’t feel bloated and full because you’re full, don’t eat dinner right after iftar. Give a break of at least 30 minutes to an hour after breaking the fast, then continue eating dinner after that.

Delicious and healthy

The dinner menu during fasting should not only be concerned with taste but also pay attention to its nutritional content. Make sure the food we eat is processed safely and contains nutrients, macronutrients, and minerals.

Drink enough

Drink water regularly to avoid dehydration and clear urine.
Even though we are fasting, we must always ensure that the fluid intake received by the body remains as recommended; eight glasses per day. Moreover, fluids must be returned to the body as quickly as possible, considering that we have been thirsty for almost a full day.
Consume 2-3 glasses of water at dinner, or it can be replaced with other hydrating drinks, such as milk.

Try to limit sugar, salt, and fat

Just like when you are breaking your fast, avoid foods that are high in sugar, salt, or fat (GGL). Eat foods and drinks that contain low GGL, less than five grams — or the equivalent of five tablespoons.

Nacks and soup if needed

If you feel you still need to eat, you can also eat snacks as a complement to dinner, you know. In order not to overdo it, you should limit your snacks to 1/6 of a plate. Also, choose the type of snack that is healthy and rich in protein or fiber.

Eat slowly and stop before you are full

A rumbling stomach often makes us want to eat all the food at once. So, it is not uncommon for food to be eaten quickly.
This can cause digestion to be disturbed, and create discomfort in the stomach. Chew food slowly, until it is really soft, to make it easier for the digestive system to digest it. Don’t forget to stop eating before you feel full.

Choose the type and amount according to the destination

Adjust your diet according to the goals you want to achieve. If you want to lose weight, you should increase the consumption of fiber and green vegetables so that the body remains energized, but not too many calories.

Don’t miss sleep

In addition to the menu of food consumed, meal times must also be considered, you know. Keep the distance between dinner and bedtime, don’t be too tight.
Try to eat dinner at least three hours before bed. That way, the gastric emptying process can run more smoothly and will not interfere with our sleep. You can visit this site if you are looking for information about music yoga-ez