Ramadan is here, which means a change in lifestyle and eating habits for a month. The addition of fried and oily food to our diet does more harm than good, and while it is advisable to avoid greasy and fried items, it is hard for anyone to refrain from indulging in them. While fasting is considered to have a positive effect on health, it's essential to take care of your diet to make the most out of this month. And you can do so by adding certain items to your diet to boost nutrition and energy. 

Here are some of the food items you should have more of this Ramadan. 

1. Fruits

It goes without saying but adding plenty of fruits to your diet can do wonders for your overall body. Fruits are a rich source of minerals and vitamins and are rich in fibre. While fasting, your body uses these reserves and keeps you energetic. Fruits also contain plenty of water to keep you hydrated. Try making a salad with your favourite fruits and increasing your intake this Ramadan. 

2. Take Adequate Carbs

While crabs is a dreaded word, it doesn't have to be bad. Carbs are a nutritional energy source, and having adequate quantities in Ramadan is extremely important. While fasting, your body changes and uses stored carbohydrates called glycogen for energy. This makes it essential for you to refill those used carbs in your body to get going for the next day. Therefore, add some carbs like sweet potatoes, brown rice, pasta and whole wheat to your meal.

3. Overnight Oats

Oatmeal is a fantastic source of nutrients. It contains more than 50 nutrients needed by our body, such as carbohydrates, fibre, fat, protein, folate, phosphorus and many more. Oatmeal fibre can do wonders to maintain the cholesterol levels in the body as it inhibits or reduces the absorption of bad cholesterol, known as low-density lipoprotein (LDL), in the intestines, making it easy for the body to balance out all the oily meals in Iftar. 

Try overnight oats or add one spoon to your smoothie to reap its benefits.

4. Take Healthy Snacks 

All-day fasting leads to unavoidable hunger pangs making it extremely difficult to avoid junk food. However, it doesn't have to come at the expense of health, as you still can enjoy healthy snacking. Make sure to include grilled chicken and fish fillets to top up on all the extra protein. Adding nuts, including walnuts, almonds, and cashew nuts, can also add nutrients to your diet without sitting on the stomach. 

5. Quinoa

If there is one underrated food item, it has to be quinoa. It is packed with disease-fighting and immune-boosting substances called phytochemicals. It is also a great source of protein and keeps you satiated all day long. You can make a quinoa porridge or make energy bites for a quick snacking fix.