What items you must avoid:

• Sugary drinks
  
• Processed juices
• Creamy salads with added pasta in it
• Juices and desserts made in cream
• Deep fried foods in ghee and butter
• Desserts with brown sugar, white sugar and jaggery (gur)
• Add additional sugar in shakes, lemonade or drinks

 Make sure you include the following items in your diet:

• Whole wheat, barely flour chapatti and wheat-based cereals
• 8 to 10 glasses water in Sehar and Iftar
• Rice, pasta, food made from white flour or maida twice a week only
• Sugar free desserts made from sweetener (stevia) once or twice a week
• Take butter or ghee in Sehar meal only to 1-2 teaspoon per day
  

To stay safe and health, remember:

• A Pre-Ramadan assessment is vital for any patient with diabetes who intends to fast in order to evaluate the risks/risk stratification, educate the patient in self-management of the condition during Ramadan and to produce a patient-specific treatment plan.
  
• With the correct advice and support from health care professionals most people with type 2 diabetes mellitus can fast safely during Ramadan.
• Patients taking medicines like metformin, acarbose,SGLT 2 inhibitors, glitazones, DPPIV inhibitors and GLP-1 analogues need minimal adjustment as they don't have the potential to cause hypoglycemia.
• Short-acting insulin and insulin will need to be adjusted (dose and or timings) to reduce the risk of hypoglycemia while maintaining good glycemic control.
• Newer oral anti-diabetic medications are associated with a lower risk of hypoglycemia and may be preferable for use during Ramadan.
• Patients classified as very high and high risk including type 1 diabetes and pregnant women with diabetes need close medical supervision and focused Ramadan-specific education if they insist on fasting.
• Diabetic patients who plan to fast have to do self-monitoring of blood glucose many times a day. They should break their fast before time if their blood glucose level goes above 300 mg/dl or below 70 mg/dl.
• A post-Ramadan follow-up consultation is recommended.​

Swap:

• Pasta salads with choley, beans salads
• Deep fried samosas/rolls with less quantity of oil on samosa or roll 
• and bake them till they turn crispy
• Oily curries and cuisines with grilling, barbeque or by steaming
  
• Fruit cream salads by adding lemon juice, black pepper on fruit chaat ​
  

Sample Menus for a Healthy Sehri:

Option 1:

• Bran bread - 2 medium
• Egg (cooked in less oil) -1
• Milk - 1 glass
  
• Fruit (any seasonal) -1 medium
• Tea (without sugar) -1 cup
  

Option 2:

• Wheat/barley chapati 1 - 1.5
• Shami kabab (cooked in less oil) -2 small
• Lassi (no added salt and sugar) -1 glass
• Fruit (medium) - 1
• Tea (without sugar) -1 cup
  

Sample Menus for a Healthy Iftar:

Option 1:

• Dates (small) -2
• Lassi (no added salt and sugar)-1 glass
• Chana salad/chat -1 cup
• Dahi phulki -1 cup
• Samosa (medium) -1
• Fruit salad/chat Lassi (without sugar) -1 cup​
  

Option 2:

• Dates (small)- 2
• Lemonade -1 glass
• Mix vegetable and red bean salad -1 small bowl
• Samosa (oil free) -2 small
• Pakoras (oil free) -2
• Fruit - 1 medium
  

Sample Menus for a Healthy Dinner:

Option 1:

• Wheat/barely chapatti - 1 medium (6")
• Any home made less oil (Gravy/vegetable/daal/meat) -1 cup
  

Option 2:

• Chapati 1- 1.5 medium (6")
• Any home made less oil (Gravy/vegetable/dal/meat) - 1 cup

Water intake

• Have at least 8- 10 glasses water per day.
• Sehar: 2-3 glasses and  Iftar:  More than 4-5 glasses till midnight.
  
  

Healthy Salads

Option 1 : Chana Chat

• Boiled chickpeas (white) – ½ cup
• Chopped Tomatoes – ½ small
• Chopped Onion – ½ small
• Boiled Potatoes– ½ cup
  

For Dressing

• Tamarind paste – ¼ cup
• Yoghurt (beaten) – ½ cup
• Chat Masala – ¼ tea spoon

Mix chickpeas, tomatoes, onion and potatoes, now add yoghurt, tamarind paste, chat masala and coriander leaves, serve.

Option 2: Three -Bean Salad

• Boiled Corns – ¼ cup
• Boiled White beans– ¼ cup.
• Boiled black Chickpeas– ¼ cup
• Cucumber Julian – ½ cup
• Boiled Potatoes (optional) – ½ cup
  
• Coriander leaves (chopped) ¼ cup
  

For Dressing

• Olive oil - 1 tablespoon
• Vinegar -2 teaspoon
• Black pepper – ¼ teaspoon
• Salt – 1 pinch

Toss ingredients together, mix all dressing ingredients and add in salad to serve.

Healthy Drinks

Option 1: Lassi 

• Yoghurt – 1cup
• Water – ¾ cup or milk (low fat) ¾ cup
• Ice cubes – 3-4
• Stevia – 1 sachet

Mix all ingredients and blend well, serve chilled.

Option 2: Watermelon Drink

• Watermelon - ½ cup (cubed)
• Lemon juice – 2 tablespoons
• Mint leaves – 2- teaspoon
• Ice cubes - 2-4

Mix all ingredients and blend well till 1 minute, sieve and serve.

What items you must avoid:

• Excessive use of salt
• Artificial packet masalas, chicken cubes, chicken powder and foods containing MSG
• Mayonnaise, cream, or any flavored powder in salads
• Splitting Iftar meals and dinner
• Eating too much pasta and fried foods
• Excessive use of sugar, processed juices and sherbets
• Fresh fruit juices as they are not a good source of fiber

Make sure you include the following items in your diet:

• Salads with raw vegetables in Iftar meals
• Low fat milk, yoghurt in Sehar and Iftar meals as potassium content in dairies will help control blood pressure and cholesterol levels
• Add 2-4 servings of seasonal fruits a day with edible skin as the fiber in the skin will help control constipation, weight and cholesterol
• Food high in fiber
• Low in fats, sodium, sugar and cholesterol​

To stay safe and health, remember:

• Manage stress
• Eat heart-healthy foods
• Get active and exercise
• Control your cholesterol and blood pressure.
• Avoid over-eating and maintain a healthy weight
• Quit smoking and this month is a good opportunity to start it
• Control your cholesterol and blood pressure
  

Swaps:

• Pasta salads with choley, beans or salad
• Deep fried samosas/rolls – with less quantity of oil on samosa or roll and bake them till they turn crispy
• Oily curries and cuisines with Grill, barbeque or steamed food
• Fruit cream salads by adding lemon juice, black pepper on fruit chat ​
  

Healthy Sehri Sample Menus:​

Option 1:

• Oatmeal – ½ bowl
• Egg – cooked in less oil -1
• Wheat chapatti -1 medium or Bran bread -2 medium
• Low fat yoghurt – 1 cup
• Fruit – 1 medium
• Tea – 1 cup (no added sugar)​

Option 2:

• Gravy – (less oil and salt) – 1 cup
• Wheat chapatti -1 medium
• Egg (cooked in 1 tea spoon oil) – 1 medium
• Lassi – 1 glass (no added salt)
• Mix fruits – 1cup
• Tea -1 cup (no added sugar)

Healthy Iftari Sample Menus:​

Option 1:

• Dates – 3 medium
• Low fat Milk – 1 glass
• Bean or chana salad – 1 cup
• Samosa – 2 small (oven baked or shallow fried)
• Fruit salad – 1 bowl​

Option 2:

• Dates – 3 medium
• Sherbet – 1 glass
• Chana chat – 1cup
• Dahi phulki- 1 cup
• Pakoras (oil squeezed) – 2-3 small​

 Healthy Dinner Sample Menus:

 Option 1:

• Wheat chappati -1 medium (6")
• Less oil, salt food (chicken/fish/dal/bhujia)
• Low fat yoghurt ½ cup

Option 2:

• Wheat chappatti – 1 medium or Rice – 1 plate
• Any curry/meat/bhujia
• Fruit -1 medium cup​
  

Water intake

Have at least 8- 10 glasses water per day.

Sehar: 2-3 glasses and Iftar:  More than 4-5 glasses till midnight.

Healthy Salads​:

Mix Vegetable Salad

• Julian carrots – 1 cup
• Julian Capsicum – ½ medium
• Chopped spring onion – 1 cup
• Boiled potatoes - 1 small
• Chopped Coriander leaves - ¼ cup​

For Dressing

• Olive oil 1 tablespoon
• Lemon juice 2 teaspoon
• Black pepper – ¼ teaspoon
• Salt – 1 pinch

Mix all vegetables, mix all dressing ingredients and add in salad as dressing to serve.

Red Bean Salad

• Boiled corns – ½ cup
• Boiled Red beans – ½ cup
• Julian Carrot – ¼ cup
• Chopped Lettuce leaves - 2 large leaves
• Chopped Coriander leaves - ¼ cup

For Dressing

• Olive oil 1tablespoon
• Lemon juice 2 teaspoon
• Black pepper – ¼ teaspoon
• Salt – 1 pinch

Mix all ingredients together, mix all dressing ingredients and add in salad as dressing to serve.

Healthy Drinks

Mango Slush

• Mango (any soft seasonal fruit without peel) – ½ cup cubed.
• Water – 1 cup
• Mint leaves -  2 tea spoon
• Ice cubes – 2-4

Mix all ingredients and blend well till 1 minute, serve.

Milk Shake

• Low fat Milk – 1 cup
• Banana ½ (6")
• Dates – 1 -2 small
• Roasted Nuts Powder – 1 teaspoon
• Ice cubes – 2-3

Mix all ingredients and blend well till 1 minute, serve.

What items you must avoid:

• Oily foods
• Late night dinner OR
• Spicy foods
• Eating garlic onions and chocolates
• Carbonated beverages, coffee/tea
• Common bloaters such as beans, cauliflower, and cabbage.
• Eating too much red meat in your dinner​

Make sure you include the following items in your diet:

• Yoghurt with meals
• Early dinner
• Milk in your diet
• More fruits and steamed/boiled vegetables as they are much easy to digest​

To stay safe and health, remember:

• Avoid sleeping immediately after having Sehri and Iftar.
• To elevate bed head 4-6 inches to avoid night time acid reflux
• Do brisk walking after Sehri and Iftar to avoid bloating.
• Continue your prescribed medicine if having ulcers.
• Limit eating food that triggers acidity or reflux.
• Maintaining hydration, fiber intake and physical activity prevents constipation.
  
  

Swap:

• Tea/ Coffee with herbal tea/ green tea
• Carbonated drinks to Fruit smoothies
• Oily curries and cuisines with grill, barbeque, steamed food or yoghurt based gravies
• Deep fried with Air fried, baked or steamed food
  

Healthy Sehri Sample Menus:

Option 1:

• Yoghurt 1 cup 
  
• Lassi 1 glass
  
• Fruit or dates 2
  
• Medium Chapatti 1-2
  
• Potato cutlets 1-2 medium
  

Option 2:

• Dates 3 
• Fruit salad 1 cup
  
• Chicken sandwich 1 serving
  
• Milk Roohafza or lassi 1 glass
  

Healthy Iftari Sample Menus:

Option 1:

• Dates 2-3
• Fruit yoghurt smoothie 1 glass
• Dahi phulki 1 cup OR chicken sandwich 1 serving
  

Option 2:

• Dates 2-3
• Fresh juice 1 glass
• Vegetable cutlets 2 medium
  

Healthy Dinner Sample Menus:

Option 1:

• ½ cup yoghurt
  
• Medium chapatti 1-2
• 3 oz (palm size) Roast chicken + salad​
  

Option 2:

• Fruit 1 serving​
  
• Yakhni Pulao 1 medium plate + raita
  

Water intake

Have at least 8- 10 glasses water per day.

Sehar: 2-3 glasses and Iftar:  More than 4-5 glasses till midnight.

Healthy Salads:

Option 1: Mediterranean Chickpea Salad

• Sliced cucumber -3
• Diced tomato – 1 cup
  
• Lemon Juice – 2tbsp
• Boiled chickpea - 1cup​​
  
• Minced garlic – 3 cloves
• Extra virgin olive oil- 2tbsp
• Chopped fresh mint –¼ cup
  
• Salt – black pepper –to taste
  
• Chopped parsley OR coriander - ¼ cup
  

In a mixing bowl, add olive oil, lemon juice, salt and pepper and chopped herbs, mix well. Toss in the chopped vegetables and chickpeas, mix well and serve.

Option 2: Apple Banana and Date Salad

• Banana- 2 medium
• Chopped dates- ¼ cup​
  
• Unpeeled and cubed apple – 2cups
  

For Dressing:

• Pineapple juice – ¼ cup
• Powdered sugar – 1tea spoon
• Pinch of salt and black pepper.
• In a large bowl, mix in the dressing ingredients, mix well and add in the chopped fruits- toss really well, chill in refrigerator and serve. ​
  

Healthy Drinks

Option 1: Chia Fruit Smoothie

• Yoghurt – ½ cup​
  
• Honey – 1 tea spoon
  
• Chia seeds – 1 table spoon
• Ice cubes- as required
• Melon- OR Papaya OR Mango- chopped 1 cup​
  

In a blender, mix in all the ingredients and blend really well. Serve chilled. 

Option 2: Creamy Watermelon Smoothie

• Banana – 1 small
  
• Yoghurt or milk ½ cup
• Watermelon – 2 cups cubes​
  
• Pinch of salt
• Honey – 2 teaspoon​
  
• Strawberries (Any soft fruit) – ¾ cup​
  
• Ice cubes

In a blender, mix in all the ingredients and blend really well. Serve chilled.​

What items you must avoid:

• Sweets
• Late dinner
• Over eating in Sheri or iftar
• Fried items, limit it once or twice a week
• Carbonated drinks or artificial juices in Iftar
• Taking heavy Iftar if you planning to eat dinner
• Processed foods including juices (fresh/canned)
• Skipping meals particularly Sehri or long gap between 2 meals
  
  

 Make sure you include the following items in your diet:

• More fiber in your diet
  
• Plenty fruits and vegetables
• Natural sweet like dates and honey
• Healthy options like baking or grilling
• Dinner after Maghreb namaz or combine it with iftar
• Nutrient dense foods in your diet like nuts, seeds, whole grains
  

To stay safe and health, remember:

• Avoid stress
• Fix  your sleep pattern
• Stay hydrated
• Don't lie down or sleep right after dinner
• Regular physical activity before Sehri or after Iftar helps in effective weight loss
  
  

Swaps:

• Paratha roll with chapatti roll
• Tea/ Coffee with herbal tea/ green tea

• Deep fried food items with air-fried, baked or steamed food items
• Fruit chat with health fruit salad (no sugar added)
• Sherbets and drinks with honey lemonade, mint lemonade, yoghurt lassi
• Chicken burger or sandwich with bran bread chicken sandwich with lettuce, yoghurt and chutney
  ​
  

Healthy Sehri Sample Menus:

Option 1:

• Boiled eggs 1-2
• Cooked oats in water (add 2 dates / and almonds) -1 cup
• Fruit -1 serving
• Lassi -1 glass
  

Option 2:

• Date shake (no sugar added) - 1 glass
• Boiled eggs - 2

Option 3:

• Fruit – 1 serving
• Lassi -1 glass
• Vegetable Omelette -2 eggs
• Bran Toast -2 OR Chapatti 1 medium
  

Healthy Iftari Sample Menus:

Option 1:

• Dates  2-3
• Lemonade with basil seeds -1 glass
• Chapatti Roll OR Bran bread sandwich -1 serving
  

Option 2:

• Dates  2-3
• Mint lemonade -1 glass
• Baked samosa or roll -1
  

Healthy Dinner Sample Menus:

Option 1:

• Chicken kebab 1-2 medium
• Mixed salad 1 cup
• Fruit 1 serving or fruit chaat 1 cup
  

Option 2:

• Salad / yoghurt
• Chapatti 1 medium
• Fruit 1 serving or fruit chat – 1 cup
• Low fat chicken stew or sabzi gosht
  

Water intake

Have at least 8- 10 glasses water per day.

Sehar: 2-3 glasses and Iftar:  More than 4-5 glasses till midnight.

Healthy Salads:

Option 1: Chicken and Vegetable Salad:

• Boiled chicken – 2 cups
• Corns boiled – ½ cup
• Carrots grated – 1 cup
• Cabbage grated – 1 cup
• Red beans boiled – ½ cup
• Capsicum chopped – ½ cup
• Mint leaves – 1tbsp
• Parsley OR coriander chopped – 1tbsp
  

For Dressing:

• Plain yoghurt- 1 cup
• Dried dill – 1tablespoon
• Dried basil – 1 teaspoon
• Mayonnaise (low fat) – ¼ cup
• Apple cider vinegar- 1 teaspoon
• Salt-pepper to taste

In a large bowl, mix all the dressing ingredients, toss and mix well in the boiled chicken and vegetables and serve.

Option 2: Zuchini Corn Salad

• Corns boiled – ½ cup
• Olive oil – 1 tablespoon
• Mushrooms – 3-4 medium
• Capsicum (cut in half, seeds removed)- 1
• Zuchini (ends cut off and halved length wise)- 3 medium
  

For Dressing:

• Olive oil – ¼ cup
• Honey – 1 teaspoon
• Lemon juice – ¼ cup
• Mustard – 1 tablespoon
• Salt- pepper to taste

In a pan add some olive oil, zucchini, capsicum, mushrooms, grill them till charred.  In a large bowl mix all the dressing ingredients and add the cooked veggies, corns, mix well and serve.

Healthy Drinks:

Option 1: Watermelon Cooler

• Water melon – diced- 1.5 cups
• Lemon juice – 1 tea spoon
  
• Mint leaves and ice cubes

In a blender, mix all the ingredients and blend well until smooth, strain the juice and serve chill.

Option 2: Skinny Pina Colada

• Coconut water – 1 cup
• Chopped pineapple: 1 cup
• Peach OR orange (if available) – ½ cup chopped
• Ice cubes – as required

In a blender, mix all the ingredients and blend well until smooth, and serve chill.​​