Try healthy alternatives to save time after fasting
Consuming food at the right time is essential during Ramadhan, especially Suhoor. Consuming food after Taraweeh during summer can cause discomfort, says a nutritionist.
Reaching the last few days of Ramadhan many people feel fatigue when compared to the first couple of weeks. Suhoor is essential, says Sumaira Fatma, Dietician and Diabetes Educator at the International Medical Centre, Muscat. Suhoor is the meal consumed early morning just before dawn. In various parts of the world it is called as Sehur, Sehri, Sahari and Sahur.
“It should be wholesome meal to provide energy to last till iftar, comprising of whole cereals with options of milk, laban (buttermilk), eggs, cheese, lentils and nuts. Many people enjoy taking porridge which is quick and healthy,” she says.
While many might push aside Suhoor, the role it plays is significant, the Diabetes Educator says, and cautions: “Do not skip Suhoor and this is especially in the case of young adolescents, working men and women and people with diabetes as they tend to experience headache, tiredness, giddiness and low sugars.
“Encourage your family and friends to have Suhoor before Fajr not late night after Taraweeh. It is Sunnah to have Suhoor.”
According to many people who fast, eating late dinner is convenient than waking up early for Suhoor. The dietician stressed that one should not skip Suhoor and ensure to consume appropriate food items at the right time.
“Eat a wide variety of foods at iftar — it’s the time where most of the enjoyment from food and excess indulgence comes in. Break the fast with one or three dates followed by fruits, laban or fresh juice (no added sugar) and then healthy pickups.
“Different communities have different varieties of iftar dishes.
“Avoid fried foods and foods containing excess sugar and fats like caramel puddings, deserts and
The dietician stresses that one should not skip Suhoor and ensure to consume appropriate food items at the right time
sweets made of white flour dipped in sugar syrups. Instead, choose soups, sprouts, grilled meats and harees, a special dish of Ramadhan made with oats or whole wheat cutting down on oil and fat. Strictly avoid use of carbonated drinks while breaking the fast.”
Look out and try out healthy alternatives to save time, points out Sumaira. “When it comes to iftar people want to eat savouries which are carried down from ages in the family. Considering summer and its heat, health conditions and sedentary style, it is always better to get healthy change.
“Cook a variety of foods cutting down on frying and use of excess sugar and fats instead choose baking or grilling which are faster and healthier and can help in reducing cooking time,” she added.
Being summer, a concern that is always on the mind is dehydration. To tackle dehydration, Sumaira advises to drink lots of water especially from iftar till Suhoor. Flavoured waters, mild tea, coffee can also be consumed.
It is extremely important to avoid eating meals after Taraweeh and this is why according to Sumaira: “It is late when Taraweeh finishes and avoid eating Suhoor or main meal after Taraweeh. It’s the time for rest, taking a late meal disturbs sleep and it also affects digestion causing acidity, belching and gastritis.
“Light snack comprising fruits, milk, laban and few nuts can help out to overcome the post Taraweeh cravings. Do not miss your night’s sleep so that you have a pleasant working day.”