nutrio_hub Videos
Videos by nutrio_hub. Nutritionist/counselor Lets talk about a lifestyle change rather than just diet! -public health -Spo
Guidelines To Help You Plan Your Ramadan Meals Accordingly
-Avoid fast burning foods (white bread) white rice
-Focus on the type of carbs. Bran, wholemeal/wholewheat oats
-limit fatty foods or fried foods. Consume very little amounts
- stay hydrated
Suhoor:
Choose one from each row.
Carbs-2 slices of brown bread OR wholemeal chapati/roti (40-80 g) OR Bowl of cereal
Protein- 2 Kebab OR 2 Chicken Pieces OR 2 eggs OR 5 tablespoons lentil and pulses (can have 2 from this row)
Dairy- Glass of milk OR 5 tablespoon yogurt OR matchbox-size cheese
Fruits and veggies— Fruit palm-size OR vegetables of your choice
Iftar:
Ideally break your fast with a glass of water with dates. After Maghrib prayer focus on the remaining food groups.
Choose one from each row.
-Wholemeal Roti/ Chapati (40-80 g), Rice (80-160gm), Pasta (80-160g), Potatoes (2 -4 egg sized)
-Chicken/lamb/beef/ fish palm size (60-90 g), 5 tablespoon lentils and pulses OR 2 eggs (can have 2 from this row)
-Half a plate of vegetables can be cooked, raw, boiled or steamed.
-Milk (200ml) Yogurt (125ml), Cheese (matchbox size)
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Guidelines To Help You Plan Your Ramadan Meals Accordingly -Avoid fast burning foods (white bread) white rice -Focus on the type of carbs. Bran, wholemeal/wholewheat oats -limit fatty foods or fried foods. Consume very little amounts - stay hydrated Suhoor: Choose one from each row. Carbs-2 slices of brown bread OR wholemeal chapati/roti (40-80 g) OR Bowl of cereal Protein- 2 Kebab OR 2 Chicken Pieces OR 2 eggs OR 5 tablespoons lentil and pulses (can have 2 from this row) Dairy- Glass of milk OR 5 tablespoon yogurt OR matchbox-size cheese Fruits and veggies— Fruit palm-size OR vegetables of your choice Iftar: Ideally break your fast with a glass of water with dates. After Maghrib prayer focus on the remaining food groups. Choose one from each row. -Wholemeal Roti/ Chapati (40-80 g), Rice (80-160gm), Pasta (80-160g), Potatoes (2 -4 egg sized) -Chicken/lamb/beef/ fish palm size (60-90 g), 5 tablespoon lentils and pulses OR 2 eggs (can have 2 from this row) -Half a plate of vegetables can be cooked, raw, boiled or steamed. -Milk (200ml) Yogurt (125ml), Cheese (matchbox size)