Common mistakes in 🌙 Ramadhan:

1. Drinking "sweet colored drinks" on a daily basis🍹

- Why: It contains high amounts of sugar, additives and colarants

- Solution: If you have to, drink it twice a week maximum

2. Drinking large amounts of water at iftaar time

- Why: Filling the stomach with water is more strenuous to it than with food. 

- Solution: have a few sips at iftaar then a glass after every two hours.

3. Exercising directly after iftaar.

- Why: the body's blood flow is concentrated around the stomach at that time.

- Solution: Exercise after two hours of eating to ease digestion.

4. Chewing and swallowing food fast.

- Why: chewing food slowly can speed up digestion and help maintain your weight

5. Having dessert directly after iftaar

- Why: they make you drowsy and sleepy 😴

- Solution: leave at least a two hour gap between iftaar and dessert to stay fresh and awake for ishaa and taraweeh prayers

6. Consuming foods with high amounts of sodium

- Why: Sodium triggers thirst through out the fasting hours of the day

- Solution: instead, eat foods that are high in potassium, they retain water and supress your thirst.

# Bananas are high in potassium. A banana at Suhoor time can control your thirst level through out the day.

# Best sources of potassium for Suhoor time: 

- bananas 🍌

- milk 🍼

- dates

- avocados 🍏

- dried peaches 🍐

- pistachios

- pumpkin 🍠

- peas 

- dark chocolate 🍫

# Worst choices for Suhoor: 

- biryani 

- kebab 

- pizza 

- fast food in general 

- cheese 🍕

- haleem

# Best choices for Suhoor: 

- potato

- rice

- dates

- whole grain bread 

- banana 🍌

Please do not keep this reminder to yourself , share with your beloved brothers and sisters . Ramadan is coming

Anis Alam, Consultant Nutritionist and CEO, Biocare Labs Pvt Ltd