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Attributed to: Dr. Anita Das Gupta, Chief Dietitian, Burjeel Hospital Abu Dhabi Why it is important to choose food wisely during Ramadan? It is very important to choose food wisely during Ramadan, as generally, after a period of long fasting you are tempted to eat foods which are high in calorie, such as sweets and fried items. Moreover, after such a long period of fasting, your body stands a chance of getting dehydrated. Therefore you should be sure to have enough fluid to rehydrate it. And, the best choice is water. Eat right stay bright Some Suhour meal suggestions: Suhour menu 1: 1 cup of Low fat milk 120 kcals
3 slice of wheat toast with 2 slices of turkey(30g) 260 kcals
1 Scrambled egg with 1 oz cheese 123 kcals
5 medium green olives 25 kcals
1 cup sliced melon 68 kcals
5 almonds 35 kcals TotaL 631 kcals Suhour menu 2: 3 whole grain toast with 2 tbsp labneh spread 324 kcals
1 cup Low fat milk 120 kcals
14 halves walnut 190 kcals
1 apple 78 kcals
Total 712 kcals Suhour menu 3: 1 cup cereal with dried fruits and nuts 295 kcals
1 cup Low fat milk 120 kcals
1 medium banana 108 kcals
1 Whole grain toast with 1 tsp. honey & 1 tbsp Low fat cheese spread 137 kcals
Total 660 kcals Suhour menu 4: 1 plain bagel 156 kcals
2 tbsp cream cheese light 70 kcals
Turkey slices(30 gms) 30 kcals
1 medium plate fruit salad 80 kcals
10 almonds 70 kcals
3 meduim dates 70 kcals
1 cup Low fat laban 120 kcals
5 olives 25 kcals
Total 621 kcals Suhour menu 5: 2 cup oat meal cooked with low fat milk dried fruits and nuts 362 kcals
1 boiled egg + cucumber slices 80 kcals
1 whole grain toast 80 kcals
1 cup cantaloupe 68 kcals
1 cup low fat milk 120 kcals
Total 710 kcals Suhour menu 6: 1 scrambled egg with mixed vegetables 90 kcals
3 slices whole grain toast 240 kcals
2 tbsp Low fat labneh 84 kcals
1 tbsp honey 61 kcals
1 cup low fat milk 120 kcals
1 medium plate fruit salad 80 kcals
Total 675 kcals Suhour menu 7: 3 whole wheat bread with 2 tsp low fat cheese spread 324 kcals
1 egg omlette with mixed vegetables 95 kcals
1 mandarin 60 kcals
7 halves walnuts 95 kcals
1 cup Low fat milk 120 kcals
Total 694 kcals Some Iftar meal suggestions: Iftar menu 1: 3 medium dates 70 kcals
1 cup chicken soup 81 kcals
1 skewer shish taouk 140 kcals
1 cup tabouleh salad with dressing 94 kcals
1 medium Arabic bread 164 kcals
1 cup Low fat laban 120 kcals
1 cup mixed vegetable salona 50 kcals
Total 719 kcals Iftar menu 2: 3 medium dates 70kcals
1 cup lentil soup 150 kcals
1 cup fattouch salad with light dressing 147 kcals
3 baked kebbeh 155 kcals
1 medium Arabic bread 164 kcals
1 small plate fruit salad 60 kcals
Total 746 kcals Iftar menu 3: 3 medium dates 70kcals
1 cup beef vegetable soup 149 kcals
2 baked vegetable spring roll 40 kcals
Chicken biriyani (rice ¾ cup; chicken 60gm) 250 kcals
1 cup Low fat yogurt 86 kcals calories
1 cup tabouleh with lemon and pepper dressing 30 kcals
1 pear 70 kcals
Total 695 kcals Iftar menu 4: 1 cup chicken soup 81 kcals
3 meduim dates 70 kcals
30 grams of hummus 90 kcals
Medium Arabic bread 164 kcals
90 gm grilled chicken with steamed vegetables 275 kcals
1 orange 60 kcals
Total 740 k cals iftar menu 5: 1 cup lentil soup 170 kcals
3 meduim dates 70 kcals
2 medium lamb kofta 116 kcals
1.5 leafy green salad with ½ tbsp salad dressing 75 kcals
1 medium Arabic bread 164 kcals
1 medium plate cut fruits 120 kcals
Total 715 kcals Iftar menu 6: 1 cup of broccoli soup 40 kcals
3 medium dates 70 kcals
1 medium khubus 164 kcals
90 gms Grilled chicken with tarragon sauce 225 kcals
1 cup Rocca beetroot salad 45 kcals
1 pieces baklava 113 kcals
Total 657 kcals Iftar menu 7: 1 cup of mushroom soup 72 kcals
3 medium dates 70 kcals
2 plums 70 kcals
1½ cup low fat harees 323 kcals
1 cup tabbouleh with dressing 90 kcals
1 cup low fat laban 120 kcals
Total 745 kcals
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