At the beginning of the holy month of Ramadan, nutritionist MaryamToukabri shared several tips with Tunisie Numérique to promote a healthy, balanced diet conducive to conducting the religious ritual in good health.
Toukabri stressed the significance of avoiding manufactured products laden with food additives and encouraged diversifying nutrition sources, including vegetables, grains, fish, and meat. She emphasised the need to carry two or three meals a day, especially “Iftar (breakfast) and Suhoor,” with the option of adding a meal in the evening to make it three meals. This helps people gradually return to their normal eating patterns post-Ramadan.
For Iftar, she suggests starting with vegetables to benefit from fibres that aid digestion, initiating the meal with a glass of water, and limiting intake to no more than three dates to avoid excessive caloric intake. She recommends against consuming butter and shams (local high-calorie foods), recommending instead a soup dish rich in vegetables for vitamins and minerals. The principal dish should ideally exclude bread or pastries to stop weight gain. Fried foods should be minimized, and consumed no more than once a week.
Desserts are not off-limits, even for those with weight issues or other health conditions, and can be enjoyed immediately after Iftar. In the evening, options like grains or dried fruits are advised, alongside dairy products such as milk and yoghurt to supply the body with calcium. These can be consumed during the evening or at Suhoor. Traditional options like “Basisa” or “Daraa,” sweetened with honey or dates, are suggested while incorporating grains.
Toukabri underscored the importance of hydrating gradually from Iftar to Suhoor, advising a minimum intake of one and a half litres of water to ensure a safe and healthy fast.