م� م�ي ر�� ٱل م ـ� ر ح� ر�� ٱل م� ٱلل م� ح� م�Prepared by: Dr. Abdul Hakim

RAMADAN AND FOOD CHOICE

মাহে� রমজান: র�মত, বরকত এবং নাজাত এর মাস.

CHOOSE HIGH PROTEIN FOODS

GOAT/ LAMBFISH CHICKEN

SHRIMP BEAN

LENTILPEAS

30 % PROTEIN26 % PROTEIN

BEEF

EGG

36 % PROTEIN

13 % PROTEIN

51.6% PROTEIN

35.7% PROTEIN

30.4% PROTEIN

27-30 % PROTEIN

14.7% PROTEIN

CHOOSE SLOW DIGESTING FOODS

BARLEY

WHEAT

OATMEAL

SEMOLINA

BEANS

LENTIL

WHOLE MEAL FLOWER ROTI

UNPOLISHED RICENote: These foods contained complex carbohydrates, so they digest slowly.

WHOLE MEAL FLOWER BREAD

AVOID THIS FOOD

FRIED CHICKEN FRIED DUCK LIVER

CHICKEN HEART

LUNG

KIDNEY

HOTDOG

FATTY MEAT

FRENCH FRY

Note: Organ meat (lung, liver, kidney etc.) contain high conc. of heavy metal which are carcinogenic.

Saturated Fat

Trans Fat

Trans & saturated fat, and cholesterol

Junk Food

MILK AND DAIRY PRODUCTS

CHOOSE

AVOID

WHIPPED REAM FULL CREAM YOGHURT ICE CREAM WHOLE MILK

LOW FAT MILK LOW FAT YOGHURT LOW FAT CHEESE LOW FAT LABNEH

Note: Eating fat-rich foods multiplies your risk for heart disease.

Saturated Fat

BREAD AND GRAINS

CHOOSE

AVOID

DOUGHNUTS CROISSANTS DANISH PASTRIES

BROWN BREAD PLAIN RICE BACKED POTATOES

FRIED RICE

BOILED POTATOES

Fat, sugar, cholesterol

93 % WATER

97 % WATER96 % WATER

84 % WATER

87 % WATER

87 % WATER 89 % WATER

MANDARINAPRICOT PEACH

CUCUMBER TOMATO ORANGE

COCONUT WATERWATER MELLONMANGO

88 % WATER

STAY HYDRATED WITH HIGH WATER CONTENT FOODS

91 % Water

BLUE BERRY CANE BERRY STRAWBERRY

PINE APPLE PEAR

GRAPE PAPAYAGRAPE FRUIT

CANTALOUPE

81 % WATER91 % WATER

90 % WATER 87 % WATER 84 % WATER

89 % WATER91 % WATER85 % WATER

STAY HYDRATED WITH HIGH WATER CONTENT FOODS

RED BELL PEPPER

91 % WATER 91 % WATER 93 % WATER

92 % WATER92 % WATER 95 % WATER

SWEET PEPPERS

92 % WATER

BROCCOLI GREEN CABBAGE

CELERY

EGG PLANTRADISH

RED CABBAGE CAULIFLOWER

95 % WATER 92 % WATER

STAY HYDRATED WITH HIGH WATER CONTENT FOODS

Dr. Abdul Hakim, Research Scientist 8624 FESTIVAL DRIVE CALIFORNIA, USA

PHONE: (916) 525-1594

Note: The objective of this article is just to satisfy Almighty Allah (SWT), not any worldly reward. Our beloved Prophet (PBUH) said that: “Allah, the angels, the inhabitants of heaven and earth, even the ant in its hole and even the fish in the sea, send blessings upon the one who teaches the people good.” [Hadith: Tirmidhi].

আমরা সবাই সসত ভাহেব রমজাহেনর ররাজা রাখহেত পারির রস রতারি�ক র� আললা� আমাহে�র �ান করন, আরিমন .

রখা�া �াহে�জ রখা�া �াহে�জ রখা�া �াহে�জ