OBSERVING RAMADAN 2019 WITH GOOD HEALTHY DIET & GOOD ISLAMIC PRACTICE – ISLAM FOR MUSLIMS

Ramadan Starts on May 05. Purpose of this thread is to help us Spiritually , Mentally and live a healthy Lifestyle as Muslims.

  • Feel Free to Share Authentic Nigerian Healthy Recipe, Healthy foods that keep you fuller for Longer, Videos of healthy Nigerian Recipes ..
  • Feel Free to Share Islamic quotes, islamic advice to singles and married, Lecture if you are a male or Female Scholar .
  • Share great habits you do/should observe during the holy month , Special prayers expecially the last 10 days.

Carbohydrate (6-11 servings) = 40%

Sample serving size: 1 slice of bread, ½ cup cooked rice, ¾ cup of cereal, ½ cup pasta, ½ cup pounded yam

Vegetables and fruits (8-10 servings) = 32%

Sample serving size: ½ cup of peas, ½ cup cooked spinach (efo) or 1 cup raw, 1 medium banana, ½ cup fruit juice, 1 medium mango, 1 large size Guava

Milk and Alternatives (2-3 servings) = 14%

Sample serving size: 1 cup reconstituted powdered milk (reconstituted according to package instruction), ½ cup evaporated milk, 1 cup soy milk, ¾ cups yogurt, 50g wara (Tofu)

Protein (2-3 servings) = 14%

Sample serving size: 75g meat or fish, ¾ cup of beans, 150g of wara (Fulani or soy version), 2 eggs, ¼ cup of nut

*men should strive for the higher points on the scale and women should strive for the lower pointsremember that all carbohydrates are not created equal neither are all proteins. Go for whole grains and Lean protein

Typical Nigerian meals in a Nigerian home.The main culprit is Rice ,so the challenge is for us to cut that this Ramadan …

Bowl of oatmeal with milk and a banana =260 calories
30g of nuts =180 calories
1 mango =100 calories
Okro soup with fish or meat and small portion of swallow =750 calories
Akara-(3 large or 6 small)=210 calories
Grilled fish with beans, dodo and a small glass of wine.=500 calories

Staying Healthy and eating more Natural foods .

For most of us, the problem is not actually food, it is empty calories. Empty calories are things we eat or drink that offer no nutritional value beyond being a source of energy. The most common culprit is refined sugar, which may or may not be hidden.

Here are some common sources of empty calories with approximate values:

A cup of tea/coffee with two (liberal) ‘sugars’ – 50-60 calories

A can of coke or other soft drink – 140 calories or more

A chocolate milk drink – 170 calories

A cup of fancy coffee – 500-650 calories

A cup of fruit juice – 140 calories

A chocolate bar – 250-500 calories.

The Nigerian Moin-Moin as a Super Food
By The Diet Blogger
In Cooking Tips, Foods & Drinks, Kitchen Equipment, Recipes

We should know that Moin-Moin is made from beans which are very nutrient-rich. They are a fabulous source of vegetarian protein and fibre, two nutrients that help you stay full and satisfied. The protein and fibre in beans also temper the rise in blood sugar that occurs after a meal, which can help stabilize mood. The fibre in beans also helps keep you regular (every ½ cup serving adds another 7 g of fibre to you daily total). Beans are low in fat and a good source of magnesium and potassium, nutrients that work together to lower blood pressure and keep your heart and blood vessels healthy.