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Ramadan Tips for a Healthier Life Style During the Holy Month

The holy month of Ramadan in the Arab countries is associated with many customs and traditions. Food is an essential part of Ramadan; however, many Ramadan foods and beverages are considered unhealthy and are said to be the cause of high blood pressure, high cholesterol, and heart disease. How can we consume healthier during Ramadan without depriving ourselves?

Healthier Ramadan Foods:
It is important to review the most popular Ramadan foods, the number of calories these food items have, and the time required to burn these calories by walking or running. Following are the said details of some of the popular Ramadan food items:

  • Luqimat: 62 Calories per piece – 11 Minutes Walking
  • Sambosa Beef: 130 Calories per piece – 24 Minutes of Walking
  • Tamees Bread: 210 Calories per quarter portion – 17 Minutes of Running
  • 3 Stuffed Dates: 90 Calories – 17 Minutes of Walking
  • Small Pizza: 320 Calories per piece – 58 Minutes of Walking
  • Qataif with Nuts: 340 Calories per piece – 25 Minutes of Running
  • Qataif with Cream: 550 Calories – 46 Minutes of Running
  • Baked Beans: 240 Calories per plate – 20 Minutes of Running
  • Basbosa: 130 Calories per piece – 24 Minutes of Running

How to Eat Healthy in Ramadan?
The health care specialists of the “Tebtom” program, Bupa Arabia emphasize the importance of reducing the impact of Ramadan foods on public health and the need to follow health tips that also help in eating different types of foods without deprivation and in a healthy manner. This could be done as follows:

  • Calculation of calories and daily needs, and selection of foods and quantities accordingly.
  • Replace fried food with roasting or cooking in electric kettle.
  • Replace the sweeteners with honey. Fruit syrup can also be used as sweetener.
  • Replace soft drinks with natural juices.
  • Introduce natural fruits into your diet instead of the sweets to take advantage of their nutrients.
  • Introduce vegetables in larger quantities in recipes.
  • Replace frying oil with olive oil and vegetable butter.
  • Eliminate cream and use yogurt in sweets or desserts.
  • Use wholegrain flour for baking.
  • Reduce salt in food and replace it with spices.
  • Use low-fat and low-calorie products for various ingredients of recipes.
Tip: All types of food can be healthy foods with a healthy cooking style, adequate quantities, and varieties in a meal.


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