Healthy Iftar Tips from Professor Dr. Subhagata Choudhury

Professor Dr. Subhagata Choudhury

Prominent Writer, physician of the subcontinent

_________________________________

Healthy Iftar Tips
1.Before you eat please hydrate: Drink water, fluids , fruit juice prepared at home
1.Break your fast with dates
3.Have a bowl of soup ,Vegetable , lentil , tomato soup , avoid creamy soup
4.Eat greens vegetable s are rich in vitamins and minerals, 1 cup of cooked veg .Veg salad gives you vitamins , minerals and fibre, give fullness , and low calorie
5.Choose good carb : brown rice , brown wheat gives more stable and sustainable source of energy gives you fibre also
6.Incorporate lean protein.:You need high quality protein highly digestible and those contain almost all essential amino acids. Milk , yogurt, egg , cheese, poultry, fish , lean beef cut
skinless chicken or turkey,.if vegetarian you may take legumes, beans and nuts
7.Take it easy pl eat slowly please don't exceed amount that you take in usual lunch or dinner
8.Avoid food high in fats, oils , sugar and salt. Please do not take heavy meal and avoid unhealthy fat , salt and added sugar. If you cook at home and this is healthy please stew, bake, grill, steam and roast and avoid frying. Add herbs and spices instead of salt to flavour food ....replace sweets and sugary drinks with naturally occuring sugar in fruits, dried fruits and fruit salads.

_____________________________________