The Month of Ramadan is in sight. Well, for healthy pregnant women, of course they will continue to fast as usual. Although fasting will not negatively affect pregnancy, it is important to remember that pregnant women must eat well to get all the nutrients they need to help the baby grow healthy. One of the best ways to ensure that pregnant women get adequate nutrition is to pay attention to what they eat when breaking the fast.
There are some very good foods for pregnant women to eat when breaking their fast. What are these foods? Here we will discuss it.
The Month of Ramadan eat Bread and other carbohydrate foods
Carbohydrates are an important part of a healthy diet and for eat in The Month of Ramadan. Described on the Harvard T.H Chan School of Public Health page, carbohydrates provide the body with glucose, which the body converts into energy used to support bodily functions and physical activity. However, each food can contain carbohydrates with different qualities.
Brown rice, sweet potatoes and whole wheat bread contain complex carbohydrates that release energy over a longer period of time. Meanwhile, white rice, white bread, and all-purpose flour preparations contain simple carbohydrates which are digested and absorbed quickly by the body. It is important to get both types of carbohydrates when breaking the fast.
The Month of Ramadan eat Eggs and other sources of protein
Protein is an important nutrient to fulfill during pregnancy. The What to Expect page explains, eating enough protein during pregnancy supports baby development because amino acids are needed for normal cell growth and function. Getting adequate amounts of daily protein can lower the risk of stunted fetal growth and preterm labor.
One excellent source of protein for pregnant women to consume when breaking their fast is eggs. According to the BetterMe page, the protein in eggs is especially helpful when breaking your fast because it will help prevent muscle loss.
In addition, eggs are also easy to digest, low in calories, rich in protein, and very filling, so they will prevent you from overeating when breaking your fast.
The Month of Ramadan Green vegetable
Vegetables contain many important nutrients that other foods may not have The Month of Ramadan. Vegetables complement the iftar meal with an abundance of minerals, fibre, natural sugars and vitamins. The fiber content will help prevent constipation, a problem experienced by many pregnant women and people who are fasting.
There are many types of vegetables that can be consumed. According to the cloudninecare.com page, one of the best for pregnant women is dark green vegetables, such as kale and spinach. These vegetables are packed with vitamins and minerals that pregnant women and their developing fetus need, such as vitamins A, C, K, and E, as well as calcium, iron, fiber, and folate.
Another vegetable that is no less interesting is parsley. Parsley is high in protein, vitamin E, and riboflavin. Parsley has diuretic properties that help with pregnancy-related swelling. However, avoid consuming any vegetables in excess because it is feared to cause side effects.
The Month of Ramadan Dates
Dates are a favorite iftar dish for many people and are proven to have many benefits. Quoted from the Healthline page, dates contain many important nutrients, such as vitamins, minerals, fiber, and antioxidants.
Dates are also a good substitute for white sugar because they taste sweet, are nutritious, rich in fiber, and antioxidants.
Dates have a high energy content, making them capable of providing a quick energy boost. Even though most of this energy is in the form of sugar, dates have a lot of fiber and a low glycemic index.
Fresh fruit juice
Pure fruit juices without added sugar, coloring or artificial flavors are also suitable for consumption by pregnant women to break their fast. Pure juices are packed with essential nutrients and will help the body regain normal sugar levels after breaking the fast.
Fruit juice contains very high natural sugar. For this reason, the Livestrong page suggests consuming it with protein, such as yogurt, to help slow the insulin response.
Soup food
Dehydration can be a serious problem for pregnant women. Pregnant women need more water intake because water is needed to form the placenta which provides nutrition for the growing baby.
Explained on the Medical News Today page, dehydration can reduce amniotic fluid levels, which affects baby development, causes premature labor, and can affect milk production. Dehydration also triggers nutritional deficiencies which will greatly affect the health of pregnant women and developing babies.
So, it is important to drink lots of water when eating suhoor and breaking your fast. Apart from drinking water, eating foods with a high water content, such as fresh fruits and vegetables, is also beneficial for keeping yourself hydrated.
Milk
Milk has an extraordinary nutritional profile. Explained on the Mini Parenting Club page, milk is a good source of minerals, such as calcium, phosphorus, magnesium, selenium, potassium, and zinc. Drinking milk when breaking the fast will help prevent deficiencies of various types of minerals in pregnant women.
Milk is also superior to any electrolyte drink and sports drink. That’s because of its ability to provide a boost of energy, protein, calcium, and sodium. Milk also has the power to minimize the fatigue that people generally feel after a full day of fasting.
Those are some foods that are recommended for pregnant women when breaking the fast. It is important to stick to a balanced diet. To be even safer, consult a doctor or nutritionist regarding the right diet according to conditions. Breaking the fast with the right food will ensure that pregnant women can carry out Ramadan fasting smoothly.
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