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Nutritious food at Iftar-Sahri

Some may get sick during Ramadan due to changes in daily life, changes in meal times, etc. Especially acidity, dehydration, constipation, indigestion etc. can occur. This year fasting will be in summer, so by following some rules and eating food with caution, it is possible to avoid these physical problems to a large extent.


Start Iftar with dates and water. Sugar and water in dates are quickly absorbed in the body and give energy. Apart from that, dates contain essential vitamins and minerals for the body.

● Yogurt or curd curd can be consumed. Every 100 grams of yogurt contains about 257 kcal of food energy. Yogurt’s probiotics help with constipation and improve small intestine health. Apart from this, you can eat it with fruit juice or milk to eliminate the problem of constipation.

● You can keep sharbat or canned water, raw chickpeas, chickpeas fried in low oil, onion, purple or potato chops or fried in any oil or chira and fruits.

● On the day when haleem or khichuri is to be eaten, you can avoid fried food made of besan or dal and muridi or chira. Again noodles or fried rice should be avoided.

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Evening meal

Soups, juices, fruits, yogurt, lachi, salads—these can be eaten repeatedly to ensure a supply of water or fluids from after Iftar until dinner time. Evening meals are not as important during fasting. Even so, if one wants to eat, one should be careful that the food does not become rich and excessive. Fish and vegetables cooked in mild spices are best.


● Sahri food should be such, from which we get enough energy to last the whole day. So rice, bread, oats etc. can be eaten at this time. It is better to eat red rice and red flour instead of white rice and white flour. These foods are digested slowly and deliver glucose to the blood over time, thus providing enough energy throughout the day.

● It is very important to eat protein rich food in Sahari. So small and big fish, chicken meat and eggs can be eaten. Apart from this, pulses and milk can be consumed.

Many people drink water to fill their stomach in Sahri because they have to refrain from drinking water throughout the day during fasting. Apart from this habit, you should drink water little but frequently from Iftar to Sahri.

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