Nutritionist Dr Abdullah Al-Mutawa said that people need to be aware about what they eat in Ramadan in order to decrease their thirst and hunger. Al-Mutawa told KUNA on Saturday that there is a common mistake where people tend to drink large amounts of water during Iftar (fast-breaking meal), noting that the best thing to do is to drink a cup of water by Maghreb prayer, and another one with Iftar. Moreover, Dr Al-Mutawa said that it is good to drink a cup of water every 45 minutes after Iftar. Another common mistake is drinking juices with high levels of sugar and additives, and eating dessert directly after breakfasting, he said, adding that it is better to eat dessert two hours after breakfasting to avoid feeling dizzy and tired. The doctor called on people to avoid eating dessert for Sohoor (pre-dawn meal), since the body movement will decrease during that time, leading that type of food to turn into fat, which will cause weight gain. He noted that the best dessert options are Muhallabeya, Rahash, and Khashaf, by eating only 300-400 calories throughout the day. Eating fresh fruits has more benefits for the body than drinking its juice, he said, since fruits lose all their fibers once they are turned into juice, leaving us with only sugar, water, and some vitamins and minerals, eventually increasing insulin levels in the body, he explained. Al-Mutawa also advised people to eat dried fruits and raw nuts. Having a potassium rich Sohoor is the key to prevent thirst during fasting he said, potassium is found in bananas, dark chocolates, milk, dates, avocado, dried apricots, pistachio, pumpkin, and beans, he added. On the other hand, sodium, which is found in meat, spices, pizza, biryanis, kebabs, burgers, cheese, and fast food, leads to thirst since it keeps the body dry from the inside, he noted. Moreover, Al-Mutawa said that the perfect healthy sohoor would be white rice, potatoes, brown bread, bananas, dates, and yogurt. Eating salad for breakfasting is another common mistake, because it is full with fibers that are not easily digested, causing the stomach to keep the food for a longer time without digestion, he explained, adding that the best time for having salad is during sohoor, to keep people feeling full up till the next day. Al-Mutawa said that the best timing for exercising for healthy people is an hour before breakfasting, while it is best for those who suffer from health issues to exercise after three hours of breakfasting. Meanwhile, the worst timing to exercise is in the afternoon which causes thirst and dizziness, and right after breakfasting, he added.