Eating balance during the month of Ramadan
Fasting is among the special observances that Muslims undertake, in which they refrain from eating and drinking from dawn to dusk.As the fast only lasts from dawn till dusk,A balanced food and fluid intake is important between fasts. Specially when you breakfast be sure to eat wholesome nutritious foods to maintain better health.
Below are some tips for observing a healthy and safe fast during Ramadan.
Consider the following:
· Divide your food into three meals. Suhar, iftar & dinner.
· Include complex carbohydrate foods rich in fiber, such as those found in grains and seeds. like, oats whole wheat bread, brown rice, lentils, beans, bran, fruits and vegetables should be eaten, mainly during suhar. Fiber-rich foods help increase the feeling of fullness, and maintain steady blood sugar levels
· During iftar, dates and juice are traditionally consumed. Include three dates and 4oz (120 ml) of juice and water which provide quick energy along with hydration.
· Bake or grill foods instead of frying them, and if frying, decrease the amount of oil used. Try and measure the oil in spoonfuls instead of just pouring it from the bottle.
· Choose lower fat and lean cuts of meat. Skin chicken and remove any visible fat before cooking.
· Eat slowly and chew food well. Remember that it takes 20 minutes for your stomach to send message of satiety. serve small portions on your plate first.
· Check portion sizes. Serving sizes given on nutrition labels are often smaller than people actually eat at one sitting.
· Drink as much fluid (preferably water) as possible. It is advisable to consume at least 8-12 cups between iftar and bedtime so that your body may adjust fluid levels in time for the next day.
· Beware of sauces and dressings, many of which are high in calories
· Fried and fatty foods such as french fries, sweets, fried samosa, pakoras, parathas, greasy curries and biriyani. High-fat foods are high in calories and are nutrient deficient which will lead to an imbalanced diet, thereby increasing sluggishness and fatigue during Ramadan.
· Salt and salted food, such as pickles, sauces, nuts and chips ,high salt foods can further increase this risk by drawing fluids out of your body and make you dehydrate
· Foods containing too much sugar such as sweet glucose energy drinks and sugary syrups these products give instant energy but will not long last energy level.
· Overeating especially at suhur can cause highs and lows in your blood sugar and dehydration.
· Too much tea or caffeine at suhur. When these consumed in large quantities and the body can lose valuable minerals, salts and fluids that you need during the day.
· Sleeping immediately after iftar and suhur meals, since your body will require time to digest the food. Wait for 2–3 hrs before sleeping.
· Manage your stress so you can focus on your goals and avoid food binges
Support Services Directorate