Healthy diet during Ramadan
RAMADAN FASTING
has spiritual, physical, psychological and social benefits. Fasting during Ramadan can be good for one’s health and personal development.
This year fasting becomes tougher as the holy month falls during the hot, long days of June. Good hydration, fruits, vegetables and low fat foods should be the main source of energy for those fasting.
The diet during Ramadan should not differ from normal balanced diet and it should be as simple as possible. It should include all five food groups such as cereals, pulses, meat and fish, dairy and fats.
Metabolic function slows down during fasting. Body and dietary fat is utilised during this period. People who are overweight can reduce their weight by healthy fasting; others can maintain their weight also. Over eating or feasting should be avoided during Iftar, dinner or suhoor.
The body’s immediate need at the time of Iftar is to get easily available energy source in the form of glucose particularly for brain and nerves. So it is always good to break the fast in the traditional way with dates and fruit juice. Dates provide the energy in the form of sugar. Juice helps to maintain water and mineral balance in the body. It can be followed by soups and cereals. Oily, spicy and deep fried foods can be avoided and it prevents acidity and bloating which are the most common complaints during fasting.
Dinner can be with more complex carbohydrates, vegetables, yoghurt or laban, fish and chicken and with reduced red meat and refined foods. Fruits can be taken as a snack after dinner but not immediately and it keeps bloating away. Fibre rich foods like fruits and vegetables helps to prevent constipation during Ramadan.
Drink sufficient water between the Iftar and suhoor to avoid dehydration during the fasting time. Avoid caffeinated drinks like tea, coffee and cola. These drinks to be reduced one week prior to fasting. This helps to reduce headache during fasting. After dinner it is always good to engage in light exercise like stretching or walking which aids in digestion.
Slow digesting foods with fibre like wheat, oats, unsalted nuts etc., should be consumed for suhoor. Refined carbohydrates like sugar rich and white flour based foods should be avoided. This meal should never be missed since this provides sufficient energy needed for the day time.
(The writer, Jishy Seby, is the diet consultant at Kims Oman Hospital)