Nutritional Guidelines During Ramadan

Ramadan,the month of blessing, the month of getting closer to Allah is also the month of maintaining your health more perfect than before because you have to maintain your body system with fast changes. Fasting during the holy month of Ramadan provides an excellent opportunity for participants to makes changes to a healthier lifestyle, providing a golden opportunity for weight loss, changes in diet and smoking cessation. The healthiest way to eat is to choose a variety of nutritious foods that provide all the nutrients a body needs. Before deciding to fast, people with medical conditions should seek a doctor’s advice. Meal timings and medications may need to be adjusted.

Sahoor Meals

At sahoor, avoid heavy meals. A cup of low fat/non-fat milk, laban or yogurt, a piece of fruit and low-fat cheese or sandwich are recommended. It is recommended to consume slow digesting and fiber-containing foods, such as complex carbohydrates. Complex carbohydrates and high fiber foods are slow-digesting foods that include grains and seeds like barley, wheat, oats, beans, lentils, whole wheat bread, brown rice, vegetables, and fruits with skin, dried apricots, figs, prunes, and dates. Avoid too much tea or coffee at Sahoor, as caffeine makes you pass more urine taking with it valuable minerals that your body would need during the day.

 Iftar Meals

The body's immediate need in iftar time is to get energy. Dates and juices are good sources of sugar to bring low blood glucose levels to normal. For starters, a few dates (3 pieces) and a cup of soup (vegetable, oat, lentils, beans, grains) plus a cup of fruit juice are recommended. The salad comes next. Vegetables provide a good amount of vitamins, fiber, and minerals.

 The main dish can be composed of protein such as meat, preferably lean meat, poultry or fish. Try to avoid fry foods. Fried foods absorb more oil, which increases calorie intake and may lead to weight gain and poor digestion. It is very important to consume complex starches, such as pasta or rice cooked with vegetables or whole grains or cooked beans or baked/steamed potatoes, which are nourishing and filling. These food items should not be prepared with too much fat or salt.

Sweet foods are composed of high fat and sugars thus providing a lot of calories. Sweets should be consumed in moderation. Fruits are recommended due to their content of fiber minerals, antioxidants, and vitamins. Fresh fruits are in low-calorie content in comparison to sweets and are almost fat and salt-free.

 Health problems

 Many health problems can emerge as a result of excess food intake and an unbalanced diet. Constipation Causes: Too little water and not enough fiber in the diet. Remember: increase water intake, fiber diet.

 Indigestion Causes: Over-eating. Too much fried and fatty foods, spicy foods Remember: do not over eat, drink unsweetened fruit juices and water. Avoid fried foods.

 Low Blood Pressure Causes: too little fluid intake, decreased salt intake. Remember: keep cool, increase fluid and use salt in moderation, and if repeated, consult your doctor.

 Headache Causes: Caffeine and tobacco-withdrawal, lack of sleep and hunger. Remember: cut down caffeine and tobacco slowly. Herbal and caffeine-free drinks may be substituted.

 Low Blood Sugar Causes: having too much sugar, especially at Sahoor. The body produces too much insulin causing the blood glucose to drop. Remember: Limit sugar-containing food drinks.  Diabetics may need to adjust their medication in Ramadan and consult  doctors.

Additional Nutritional Guidelines

Eat less fried and fatty foods, such as French fries, fried samoosa, and fatty sweets. Eat fewer foods containing a large amount of sugar.

Nutritional Tips to Avoid Weight Gain during Ramadan

Fasting during Ramadan is a golden opportunity for weight loss. This can be accomplished since the total caloric intake is reduced and the efforts are made to increase the metabolic rate. There are many positive lifestyles and dietary patterns that support weight-loss during Ramadan which can continue afterward. Use only a little oil in cooking. Avoid fried food. Steam, bake or grill your food. Try to replace cream soup with low-fat whole grain or vegetable soups. Do not add oil/butter or ghee on the top Hareese or Jareesh. Limit meat portions to 5-6 ounces (same for fish or chicken) and select lean cuts or skinless poultry.

Replace sweets with fresh fruits. Monitor dates consumption. Remember that each piece provides 20 calories. Use low fat/non-fat milk and dairy products. Replace Gishda (heavy cream) with low-fat Labnah. Use non-fat milk to make the custard, pudding. Steam the rice; do not add oil to it.

 Nuts are healthy additions to any diet, but they are high in calories. To avoid or limit the number of nuts added to food, reduce sugar intake. Add only a small amount to your drinks or replace it with a sugar substitute. Drink as much water as possible between Iftar and Suhoor meals so that the body can adjust its fluid balance in time. Water, unsweetened juice, low-fat Laban, and low-fat soup are excellent sources of nutrients and fluids. Replace sweetened juices, Vimto, Gamardine (apricot nectar) with unsweetened juice or diet drinks.

 Increase the intake of vegetables and salads without adding oil/or salads dressings. Consume fruits, vegetables, non-fat yogurt, or Laban for snacks. Do not consume a lot of carbohydrates. Mix your steamed rice with legumes or vegetables to add flavor, fiber, and to increase your satisfaction. Limit the amount of cooked rice or pasta to one cup. Do not eat two large meals a day. It is better to divide your meals into three meals (Iftar, midnight and Sahoor meals), Watch portion size, Eat slowly and chew food very well. Increase your daily activity. Practice walking for minutes/day, or take a swim, or go to the exercise room.

How to make traditional Ramadan dishes healthier?

Samoosa:  Do not fry; bake instead - Fill with vegetables, lentils/legumes or low-fat cheese. Use lean meat or skinless chicken during cooking - Decrease or avoid adding oil to on top.

Sweets:  Use less sugar and fat.Eat a smaller portion.Replace sweets with fresh fruits.

 Pudding:  Make fruit puddings.Use less sugar - Prepare puddings with low fat /non-fat milk - Eat them between meals. Thank you &wish you happy, safe and healthier Ramadan.

Ayesha Mushtaq

The author is a nutritionist, blogger and mission holder Positive Pakistan.

ayeshaahmed6578@gmail.com