Maintain a balanced, healthy diet during Ramadaan

AS MUSLIMS prepare for the holy month of Ramadaan, health experts believe it is an ideal time to improve the balance in your diet.

Ramadaan is observed by Muslims as a month of fasting, prayer, reflection and community. Muslims during the hours of daylight in Ramadaan do not eat, drink and smoke.

Sumaiya Essa, a dietitian at Umhlanga Hospital Medical Centre, said after fasting through the day Muslims treat themselves with favourites that are often fried, high in calories, and laden with sugar and fat.

“I know it can be a challenge to eat healthy when faced with a plate of crispy fried samoosas or flaky butter pastry pies. Whether spiritual, intellectual, or health-related, this month can be the perfect time to focus on bettering ourselves,” said Essa.

She said some of the common incorrect practices included the increased intake of fried food, especially savouries, higher carb and sugar intake, especially from desserts and baked goods, lower vegetable and fruit intake and larger portion sizes.

Essa said it was important to drink plenty of water and increase water intake by eating hydrating foods and including cucumber and tomato as a part of a refreshing salad.

“Getting in sustainable energy is key. Eating complex carbohydrates such as fruit and vegetables, beans, lentils and chickpeas will be a good source of this long-lasting energy. Pair this with low fat dairy products and try to incorporate some healthy unsaturated fats such as avocado, unsalted nuts, salmon, olive and olive oil.

“Breaking your fast with dates is a healthy and traditional way to do so. Dates are an excellent source of fibre and nutrients but not more than three dates should be sufficient,” she said.

Kashmira Sewgambar, a Durban based dietitian, said while breaking fast meals were often a time for celebration with families and friends, it was important not to go overboard when eating.

“Ramadaan can be a good time to make changes to improve the balance in your diet that you can sustain in the longer term,” said Sewgambar.

She suggested that during the month to drinking plenty of fluids during the early morning and evening, as well as consuming fluid-rich foods, such as vegetables, fruit, yoghurt, soups and stews, was very important to replace fluids lost during the day and to start the next day of fasting well hydrated.

“Good hydration can limit the thirst and muscle cramps that may come with fasting. The pre-dawn meal should provide fluids and energy for the day of fasting ahead, so making healthy choices can help you to cope better with the fast. Include vegetables and fruit at both meal times to ensure you get adequate vitamins, minerals, fibre and water.

“It is important to limit deep fried, creamy and sweet foods which may cause you to gain weight. Salt stimulates thirst and so it is best to avoid consuming salty foods. Try to use low fat cooking methods like grilling and baking,” she said.

Sewgambar said it was commonly believed that if you skip meals, you will lose weight. “This is a misconception which tends to lead to binge eating and bad food choices,” she said.

Dietician Sadia Razak said while it was a good idea to consume low glycemic items, both pre-dawn and sunset meals should be well-balanced and contain items from each food group, such as vegetables, cereals, meat, dairy products and fruits.

“It is important during Ramadaan to break fast with a balanced diet ensuring that the essential nutritional needs of your body are met,” she said.

Razak said fasting could improve health, but only if done properly.

“It is important to have self-control when you see a good spread. The key is to remember that Ramadaan is a month to reap rewards and benefits and increase your spiritual connection,” said Razak.