Healthy Diet During Fasting

Despite being fast, but nutrition for the body remains the same, remains to be fulfilled. What is different is the schedule for the fasting meal, arranged as follows: dawn, breaking meal, full meal (after magrib), and snacks (after the tarawih prayer).

As for the distribution of food portions dawn while fasting is 40 percent, 50 percent iftar and after tarawih 10 percent.

Composition 40 percent of food when the meal is divided into a large meal as much as 30 percent, 10 percent small dining (before imsak), and drinking water 3 cups. Composition 60 percent when breaking, is divided into appetizers after the adzan, the food after magrib, and after tarawih 10 percent, as well as drinking water 5 cups.

Here is the kind of food that is recommended for those who are fasting:

Sahur
Complete composition of carbohydrates, can be selected rice or bread or potatoes or rice noodles. Animal protein from fish / chicken / egg / meat. Or vegetable proteins such as tofu or other soy foods. Fats from vegetable oils. Vegetables and fruit. 1 cup milk. 3 cups water.

Breaking the fast
Starting with a sweet food in order to quickly replace the blood sugar level has dropped. Should correspond to body temperature (warmer). Which can be presented, for example, dates, fruit cocktail, and sweet tea. Remember, limit the use of sugar. Except fruit sugar derived from fruits.

Full meal
Fill carbohydrates, protein, fat (can of vegetable oil), vegetables and fruits. Inadequate drinking water to supplement the amount of 1.5 to 2 liters per day.

Snack
Eaten after tarawih and tailored to the needs of the body. Which can be eaten, for example, milk, fruit, or solid foods. Remember, do not be too excessive. Because, can be dangerous as well if your blood sugar is too soaring.

According to dr. Fiastuti Witjaksono, Sp.GK, during the fasting month of Ramadan, you should not drink sweet tea or something sweet. This is due to the intake of sweet drinks will be at risk of hunger quickly and hypoglycemia, lower blood sugar quickly.

reference : http://kabarimbo.com/pola-makan-sehat-selama-puasa-ramadhan/