Start with dates and nuts. Dates are not just sweet. They give you a quick energy boost after a long day of fasting, while nuts help you feel full in a healthy way.

Whole grains such as oats, brown rice, or whole wheat bread help maintain steady energy levels and prevent sudden drops later on.

Healthy protein like grilled chicken, fish, or eggs keeps your body active and supports your muscles, especially if you like to stay active or do light exercise after iftar.

Fruits and vegetables are packed with fiber, vitamins, and minerals. They support digestion, reduce constipation, and give a refreshing feeling.

Water is your best friend. Don’t wait until you’re thirsty. Drink water between iftar and suhoor to keep your body well hydrated.

Final tip. Start your iftar with a date and a glass of water, then enjoy a balanced meal with protein and vegetables, and finish with fruit. This way, you’ll feel energized without feeling heavy.

The post Ramadan and Your Daily Activity: Foods That Give You Energy appeared first on NADA.

Understand the Basics

Calories are units of energy your body uses to perform vital functions like breathing, blood circulation, digestion, and physical activity.
The total calories your body burns daily is called your Total Daily Energy Expenditure (TDEE), which consists of:

• Basal Metabolic Rate (BMR): Calories burned at rest to maintain vital body functions.

• Physical Activity Level: Calories burned through movement or exercise.

• Thermic Effect of Food: Calories burned digesting and processing food.

Adjust According to Your Goal

• To lose weight: Reduce 300–500 calories per day from your needs for a slow and healthy fat loss (about 0.5–1 kg per week).

• To gain weight: Add 300–500 calories per day for gradual weight gain.

• To maintain weight: Consume calories equal to your daily needs.

Remember Quality Matters

Calorie count is not everything; food quality is also important. Choose nutrient-rich foods such as lean proteins, whole grains, healthy fats, fruits, and vegetables to ensure better health.

Final Tip:
Your calorie needs may change over time as your weight, activity level, or goals change. Recalculate every few months to stay on track.

The post How to Calculate Your Daily Calorie Needs? appeared first on NADA.

Nutrition labels on food products are an important tool that helps you choose the right food for your health. However, many people read them quickly or incorrectly, which can affect their dietary choices.
In this article, we explain simple and easy steps to help you understand nutrition labels properly so you can make better food decisions.

Start by reading the Serving Size
The serving size is the amount on which the rest of the nutritional information is based.
For example, a serving might be one cup or 100 grams. Make sure to compare the amount you consume with the serving size listed, so you don’t unknowingly consume more than intended.

Know the Calories
Calories tell you the amount of energy provided by one serving of the product.
If your goal is to lose or maintain weight, monitor the number of calories you consume daily.

Check the Fats

Total Fat

Saturated Fat

Trans Fat
Reduce saturated and trans fats as they negatively affect heart health.

Watch the Sugar Amount
Look at the total sugar, especially the added sugars.
Added sugars increase calories without nutritional benefits, so try to limit them.

Pay Attention to Sodium
Sodium is linked to high blood pressure, so be cautious of products with high sodium content.

Monitor Protein and Fiber
Protein helps build muscles, and fiber supports digestion and promotes a feeling of fullness.

Read the Ingredients List
Ingredients are listed in order by quantity, meaning the first ingredient is the most abundant.
Avoid products with many artificial additives or complicated names that are hard to pronounce.

Final Tip:
Don’t rely solely on the numbers on the label; make them part of your overall dietary decisions. Choosing healthy and varied products ensures a balanced diet.

The post How to Read Nutrition Labels Correctly appeared first on NADA.

Protein is one of the essential nutrients the body needs to perform many vital functions, such as building muscles, strengthening the immune system, and supporting both mental and physical activity.
In short, protein is indispensable in the diet, whether you are physically active or following a regular daily routine.

Why is protein important?

Helps build and maintain muscles:
Whether you exercise or not, your body needs protein to preserve muscle mass, especially as you age.

Promotes longer-lasting satiety:
Protein digests more slowly compared to carbohydrates, which enhances the feeling of fullness and helps with weight control.

Boosts the immune system:
Protein is used to form antibodies that protect the body from viruses and bacteria.

Provides an alternative energy source:
When carbohydrates are insufficient, protein serves as a backup energy source.

What are the sources of protein?
Protein can be obtained from various sources, including:

Milk and its derivatives such as yogurt and cheese

Meat, chicken, and eggs

Legumes, oats, and nuts

Plant-based products fortified with protein

Greek yogurt and fresh milk are excellent options to supply the body with the necessary daily protein.

How can protein be easily incorporated into the diet?

Have a protein-rich breakfast, like yogurt with oats or eggs with whole wheat bread

Eat healthy snacks such as labneh or nuts

Drink a glass of milk or a protein-rich beverage after exercising

Consume balanced meals containing clear protein sources, such as chicken, lentils, or cheese

In summary:
Protein is not only for athletes; it is a necessary nutrient for everyone daily. Fortunately, it can be found in simple and readily available sources at home. Try to include a protein source in every meal, and you will notice improvements in your energy, focus, and mood.

The post The Importance of Protein in the Daily Diet appeared first on NADA.

When facing milk options at the store, you’re likely to encounter three main types: full-fat, low-fat, and skim. These aren’t just flavor differences—they vary significantly in terms of fat content, calorie levels, and nutritional value. Choosing the right one depends largely on your personal health goals and dietary needs.

Full-Fat Milk

Full-fat milk contains around 3.25% fat and approximately 150 calories per cup. It provides a richer taste and a more satisfying texture, making it suitable for those who are not watching their weight or cholesterol levels. It’s also ideal for growing children who need the extra energy and nutrients.

Low-Fat Milk

Containing about 1–2% fat and roughly 100 calories per cup, low-fat milk strikes a good balance between flavor and lower fat content. It’s a great option for individuals seeking a moderate approach to calorie and fat intake without compromising much on taste.

Skim Milk

Skim milk has less than 0.5% fat and around 80–90 calories per cup. It’s best suited for those following low-calorie diets or managing high cholesterol. However, it may be less filling and can affect the absorption of fat-soluble vitamins like A and D.

Which One is Right for You?

Your ideal milk depends on your lifestyle and wellness goals. If you need more energy or feel fuller longer, full-fat milk may work best. But if you aim to lose weight or maintain a heart-healthy diet, low-fat or skim milk is your go-to. Always read the label to ensure the product aligns with your needs.

The post Choosing the Right Milk: Full-Fat, Low-Fat, or Skim? appeared first on NADA.

Lactose intolerance is a common digestive condition where the body is unable to properly digest lactose, the sugar found in milk and dairy products. This is due to a deficiency in the enzyme lactase in the small intestine.

Common Symptoms

Symptoms usually appear shortly after consuming dairy and include:

• Bloating and gas
• Abdominal cramps
• Diarrhea and Nausea

The intensity varies depending on the amount of lactose consumed and the individual’s lactase level.

How to Manage It

Managing lactose intolerance doesn’t necessarily mean giving up all dairy. You can:

• Choose lactose-free dairy products
• Try plant-based milks like almond, oat, or soy
• Use over-the-counter lactase enzyme supplements

Maintaining Balanced Nutrition

To avoid deficiencies when cutting back on dairy, replace lost nutrients with:

• Leafy green vegetables like spinach and broccoli
• Fortified plant-based milks
• Regular sunlight exposure or vitamin D supplements

The post Lactose Intolerance: What It Is and How to Manage It appeared first on NADA.

What’s the Main Difference?

The main difference lies in the preparation. Greek Yoghurt is strained to remove a large portion of whey, making it thicker, higher in protein, and lower in sugar and carbs. Regular Yoghurt retains more liquid, giving it a lighter texture and slightly higher lactose content.

Nutritional Comparison Between the Two Types of Yoghurt

The following table highlights the key differences between two Yoghurt varieties based on common nutritional values per serving:

Top 3 Frequently Asked Questions

• Is Greek Yoghurt better for weight loss?

Generally, yes. Thanks to its higher protein and lower sugar content, Greek Yoghurt helps you feel full longer and may reduce unnecessary snacking.

• Is Regular Yoghurt unhealthy?

Not at all. Regular Yoghurt is still a nutritious choice, especially for those who prefer a lighter taste and don’t need as much protein. It also provides calcium and probiotics.

• Is Greek Yoghurt good for cooking?

Yes. Its thick, creamy texture makes it an excellent healthy substitute in dips, dressings, or even as a topping for desserts.

Conclusion

Choosing between Greek and regular Yoghurt depends on your dietary needs and preferences. Both are beneficial—try both and see which one fits your lifestyle better.

The post Greek Yoghurt vs. Regular Yoghurt: Which One Suits You Best? appeared first on NADA.

The event featured a variety of OCR (Obstacle Course Racing) challenges designed to suit all ages and fitness levels, creating an environment of teamwork, self-discovery, and perseverance. Nada’s activation stood out within the festival village, offering a fully interactive setup that included a yoga zone, product sampling via vending machines, obstacle-based games, lounge areas with beanbags, and eco-friendly branded giveaways like reusable bottles and bags. It was a vibrant, engaging space that brought the brand’s values to life while encouraging positive lifestyle choices.

With thousands of participants from diverse backgrounds and age groups, the event embodied inclusivity and connection. Nada’s presence helped reinforce its role as a wellness leader by building a direct emotional connection with the audience. More than just a fitness challenge, “Nada × Arabian Warrior” was a celebration of health, resilience, and cultural richness — a powerful expression of what can be achieved when passion and purpose align.

The post Nada in AlUla: When Sports Become a Way of Life appeared first on NADA.

Through this partnership, Nada and Al Othman Holding Group continue to support the future of Saudi Arabia’s hospitality industry, ensuring that aspiring chefs have access to nutritious, locally produced ingredients essential for their culinary training.

The post Nada Renews Partnership to Support ZADK Culinary Academy appeared first on NADA.