Keep fit in Ramzan
Fahmida Hashem :
amzan 2019 was started and fasts will last over 18 hours on some days, making it all the more important to look after your health if you are fasting. The holy month of Ramzan is the ninth month of the Islamic calendar. Muslims taking part in Ramzan do not eat or drink anything during daylight hours, eating one meal (the ‘suhoor’ or ‘sehri’) just before dawn and another (the ‘iftar’) after sunset. The end of Ramadan is marked by Eid-ul-Fitr.
Dieticians/nutritionist can tailor nutritional care to the lifestyle of the Ramzan month.
The following are strategies to use to support your fasting family. Here are some of top tips for eating healthy during that short time of day in the month of Ramadan. So, to help you follow all the right habits here is a list of simple tips to keep you and your family healthy.
So at first we need to know what to eat and drink at iftar and suhoor-
Iftar – when first breaking the fast go for plenty of fluids, low fat, fluid-rich foods and foods containing some natural sugars for energy (avoid consuming a lot of foods or drinks with added sugars). Below are some examples:
n Drinks – water, coconut water milk, fruit juices or smoothies – water provides hydration without any extra calories. Drinks based on milk and fruit provide some natural sugars and nutrients.
n Dates -natural sugars for energy provide minerals like potassium, copper and manganese and are a source of fibre. You could also try other dried fruits such as mixed nuts, raisins which also provide fibre and nutrients.
n Fruits -provides natural sugars for energy, fluid and some vitamins and minerals.
n Soup -Traditional soups are based on a meat broth and often contain pulses, like lentils and beans, and starchy foods like pasta or grains, chicken providing nutrients and energy.
Suhoor (the pre-dawn meal) – should encompass a wholesome meal that provides long-lasting energy throughout the day. Drink plenty of fluids, choose fluid-rich foods to make sure you are well hydrated for the day ahead and go for starchy foods for energy. Below are some examples:
n Oats – these are wholegrain and you could choose porridge, which will also provide fluids as it’s made with milk or water or yogurt. You could experiment with fresh or dried fruit, nuts or seeds as toppings.
n High fibre breakfast cereals – these provide plenty of fibre and are often fortified with vitamins and minerals, providing extra nutrients. Because they are consumed with milk, you also get fluid and nutrients like calcium, iodine and b vitamins from the milk.
n Starchy foods like brown rice – If you go for savoury dishes at suhoor then make sure these are not too salty or they may make you very thirsty.
n Yogurt – this can be a good food to include at suhoor as it provides nutrients like protein, calcium, and iodine and b vitamins and also contains fluid. You could combine it with cereal and fruit as in the examples above.
n Brown Breads – go for wholegrain options as these provide more fibre, you could try nut butters (without added salt), soft cheese, or banana. As bread is fairly dry, make sure you drink plenty of water or you could have fluid-rich foods such as a lentil soup (dal), which is a traditional food at suhoor in our countries.
Drink 8 glasses of water daily from Iftar to Suhour to prevent dehydration and constipation.
Pakoras, samosas, high-sugar and high-fat foods including sweets such as gulab jamun, rasgulla and balushahi, high-fat cooked foods such as parathas, oily curries should be avoid in Ramzan. And healthy alternatives are- baked samosas, chapattis made without oil, baked or grilled meat and chicken, milk-based sweets and puddings, such as rasmalai and barfee.
Cooking methods is big part of balanced diet in Ramadan. Such deep frying, frying, excessive use of oil is harmful. Healthy cooking methods are like shallow frying, grilling or baking is healthier especially with chicken and fish. Fried foods are heavy in oil and that makes them harder to digest. So try to bake them instead of fry, so consider that an option.
Avoid fried and spicy foods as they may cause heartburn or indigestion and salty food too, as this can make you feel thirsty during long hours of fasting. Plan your menu so as to avoid constipation, acidity, lethargy, dehydration, muscle cramps, headache, low blood sugar, etc which are the common health problems during Ramzan.
These healthy meal ideas will give you a varied and balanced diet during summer Ramzan. It is my expectation that you are able to make more informed choices, minimize complications and maximize the benefit of your fast.
(Fahmida Hashem is a consulting nutritionist)
amzan 2019 was started and fasts will last over 18 hours on some days, making it all the more important to look after your health if you are fasting. The holy month of Ramzan is the ninth month of the Islamic calendar. Muslims taking part in Ramzan do not eat or drink anything during daylight hours, eating one meal (the ‘suhoor’ or ‘sehri’) just before dawn and another (the ‘iftar’) after sunset. The end of Ramadan is marked by Eid-ul-Fitr.
Dieticians/nutritionist can tailor nutritional care to the lifestyle of the Ramzan month.
The following are strategies to use to support your fasting family. Here are some of top tips for eating healthy during that short time of day in the month of Ramadan. So, to help you follow all the right habits here is a list of simple tips to keep you and your family healthy.
So at first we need to know what to eat and drink at iftar and suhoor-
Iftar – when first breaking the fast go for plenty of fluids, low fat, fluid-rich foods and foods containing some natural sugars for energy (avoid consuming a lot of foods or drinks with added sugars). Below are some examples:
n Drinks – water, coconut water milk, fruit juices or smoothies – water provides hydration without any extra calories. Drinks based on milk and fruit provide some natural sugars and nutrients.
n Dates -natural sugars for energy provide minerals like potassium, copper and manganese and are a source of fibre. You could also try other dried fruits such as mixed nuts, raisins which also provide fibre and nutrients.
n Fruits -provides natural sugars for energy, fluid and some vitamins and minerals.
n Soup -Traditional soups are based on a meat broth and often contain pulses, like lentils and beans, and starchy foods like pasta or grains, chicken providing nutrients and energy.
Suhoor (the pre-dawn meal) – should encompass a wholesome meal that provides long-lasting energy throughout the day. Drink plenty of fluids, choose fluid-rich foods to make sure you are well hydrated for the day ahead and go for starchy foods for energy. Below are some examples:
n Oats – these are wholegrain and you could choose porridge, which will also provide fluids as it’s made with milk or water or yogurt. You could experiment with fresh or dried fruit, nuts or seeds as toppings.
n High fibre breakfast cereals – these provide plenty of fibre and are often fortified with vitamins and minerals, providing extra nutrients. Because they are consumed with milk, you also get fluid and nutrients like calcium, iodine and b vitamins from the milk.
n Starchy foods like brown rice – If you go for savoury dishes at suhoor then make sure these are not too salty or they may make you very thirsty.
n Yogurt – this can be a good food to include at suhoor as it provides nutrients like protein, calcium, and iodine and b vitamins and also contains fluid. You could combine it with cereal and fruit as in the examples above.
n Brown Breads – go for wholegrain options as these provide more fibre, you could try nut butters (without added salt), soft cheese, or banana. As bread is fairly dry, make sure you drink plenty of water or you could have fluid-rich foods such as a lentil soup (dal), which is a traditional food at suhoor in our countries.
Drink 8 glasses of water daily from Iftar to Suhour to prevent dehydration and constipation.
Pakoras, samosas, high-sugar and high-fat foods including sweets such as gulab jamun, rasgulla and balushahi, high-fat cooked foods such as parathas, oily curries should be avoid in Ramzan. And healthy alternatives are- baked samosas, chapattis made without oil, baked or grilled meat and chicken, milk-based sweets and puddings, such as rasmalai and barfee.
Cooking methods is big part of balanced diet in Ramadan. Such deep frying, frying, excessive use of oil is harmful. Healthy cooking methods are like shallow frying, grilling or baking is healthier especially with chicken and fish. Fried foods are heavy in oil and that makes them harder to digest. So try to bake them instead of fry, so consider that an option.
Avoid fried and spicy foods as they may cause heartburn or indigestion and salty food too, as this can make you feel thirsty during long hours of fasting. Plan your menu so as to avoid constipation, acidity, lethargy, dehydration, muscle cramps, headache, low blood sugar, etc which are the common health problems during Ramzan.
These healthy meal ideas will give you a varied and balanced diet during summer Ramzan. It is my expectation that you are able to make more informed choices, minimize complications and maximize the benefit of your fast.
(Fahmida Hashem is a consulting nutritionist)