The spiritual and holy month of Ramadan is over a week old. But what kind of foods should you be eating during non-fasting hours?

And with the fast especially challenging how does your body react to going without food and drink for such long periods?

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Staying hydrated Between Iftar and Suhoor, it is really important to keep drinking water.

This will top up the water in the body, allowing it to work properly throughout the day.

The best way to do this is to start off with a little bit of water at Iftar, then having a few sips of water every half an hour.

Sit with a water bottle at Tarawee.

Have a few sips of water after each prayer.

Drinking too much too quickly makes us rush to the toilet, especially when we haven’t had anything to drink all day.

If you don’t like the taste of plain water, you could add a slice of lemon and maybe some mint.

This adds some flavour and provides some much needed vitamins and minerals too.

As long as you don’t overdo it, some freshly-made fruit juices can replace some of the minerals lost during the hot days.

A really useful fruit to juice is watermelon.

Last year, I made a juice by blending watermelon with coconut water, a piece of ginger and some fresh mint.

The watermelon and coconut water both have potassium that we lose when we sweat.

These drinks are much healthier than sugary milkshakes that have lots of colours and additives too.

You must avoid the samosas If you really must, then have them in small amounts.

If you feel like you are punishing or depriving yourself, then your healthy eating plan will stop, so enjoy what you like in MODERATION, then make up with it with all the other things you eat.

Swap them for grilled, roasted or steamed vegetables and chicken.