A quick guide to making good choices after a day of fasting

Iftar is the daily meal at sunset during the holy month of Ramadan.

Having a nutritious iftar meal is important to replenish the energy stores as well as sustaining fasting on the following day.

However, after a day fasting, it's easy to binge on the wrong foods at the mosque sounds and prayers are said.

It should be a balanced meal that provides our body with its needs without adding unnecessary calories.

Try these simple tips courtesy of the clever people at MediClinic.

Where to begin?

Start your iftar with hydration.

One cup of water, low fat milk or laban will provide essential fluids lost throughout the day, and you should try and avoid sugary drinks and carbonated beverages if possible.

If water doesn't seem very appealing, add some slices of lemon, lime and fresh mint sprigs. This will also aid digestion.

Have two to three dates to boost natural sugar and energy after long fasting hours, and soups will help prepare your stomach to receive the rest of the meal as well as replenishing body fluids.

Think into three

A good rule of thumb is to divide your plate or dish into three portions.

Try and aim for one quarter carbohydrates, one quarter protein and half a plate of vegetables.

CARBOHYDRATES: Consume complex carbohydrates such as brown rice, whole grain pasta/bread, burghoul, freekeh and potatoes.

PROTEIN: High quality protein includes fish, lean meat, skinless chicken, turkey, low fat dairy products and eggs.

Vegetarians can have legumes and beans as a source of protein.

VEGETABLES: Consume more of the hydrating vegetables such as tomato, cucumber, celery, lettuce as well as a variety of colourful vegetables.

They are high in fibre which will greatly help in satiety as well as in preventing constipation.

Things to remember

Nobody's perfect, and some days are harder than others, but doctors regularly offer the following tips and advice.

1. After you've had some water, dates and a bowl of soup it is highly recommended to take a short break before starting with your salads and main dish.
2. Avoid heavy meals, salty foods as well as simple sugars.
3. When preparing your meals, use stewing, baking, roasting or grilling instead of deep frying, wherever possible.
4. Add herbs instead of salt for flavouring your meals.
5. Avoid consuming heavy desserts with a high refined sugar content. Healthy homemade desserts, including fresh fruits are better choices.
6. Do not be in a hurry to finish your food since overloading will lead to indigestion and gastric problems.
7. Drink one cup of water hourly after iftar.
8. Have two portions of fruit or one cup of fresh fruit salad, and try and limit the amount of fruit juices you consume.
9. Remember that your meal should not exceed the amount that you would eat at a typical lunch or dinner meal.