Ramadan tips from a dietitian
Fasting can alter sleep patterns, fluid intake, and meal times. This can cause physiological and biochemical changes in the body. This adaptability depends on what you eat and drink during the month.
In the beginning, individuals may feel dizzy and have headaches because they are sleeping less. The body becomes accustomed to the changes in the second week, and the digestive system can rest. The stomach size changes and the amount a person can eat each meal decreases.
As with any other meal, it is important to eat a healthy diet during Ramadan. With a balanced diet consisting of vegetables, fruits, lean protein, whole grain starches, and heart-healthy fats, individuals can experience a decrease in weight and body fat as well as blood tension and anxiety. Heart benefits from a reduction in blood lipids and inflammation. Balanced diets are a non-pharmacological, healthy way to reduce risk factors like indigestion, constipation, and dehydration while still improving your health.
What foods and beverages should you choose to break and start your Fast?
Ramadan is a time to practice mindfulness, discipline, and self-control. This is the perfect time to learn new nutrition habits and reset your life. It is important to eat and drink within a small window of time during the day. To avoid discomfort, it is important to eat slowly and read cues of hunger and fullness. You can also break up your meal into two smaller meals in the evening instead of eating one large meal.
Large meals high in sugar and fat can cause health problems like high blood pressure or worsen existing issues. Instead of deep-fat frying, choose healthier cooking methods like grilling, air-frying, or stewing. Fat-rich meals can cause indigestion, fatigue, and weight gain.
By hydrating well, you can prevent headaches and urinary tract infections. Avoid fizzy drinks, caffeine, and sugary fluids. Instead, opt for water and smaller portions of juices.
Healthy eating is essential because a healthy, strong body will help you stand for longer during prayers, fast more effectively, and with less energy loss.
What is the best food and drink to start and end the daily Fast?
Suhoor (the meal eaten before the dawn fast) should give you strength, vitality, and endurance. The food should be healthy and filling. This is your primary fuel source for the day. Filling and wholesome meals will prevent hunger during the day.
It’s better to choose a high-protein and fiber meal instead of sugary cereals. Some examples include:
Smoothie with oats and seeds, fruit, milk, yogurt, and yogurt
Wholewheat Toast with Mushrooms and Scrambled Eggs
Granola with yogurt and honey; fruit is optional. Add boiled eggs for more protein
Honey, apple, cinnamon, and milk-cooked oats
Talbina (barley), nuts, milk, and fruit
Tuna on toast and a glass of milk.
After many hours of fasting, the iftar meal is meant to restore balance to the body. Eating mindfully and slowly is essential. Dates are an ideal food for breaking the Fast as they are easy to digest, contain soluble fiber, and allow a slower start of the iftar than with food.
Avoid sugary and fizzy drinks during iftar. Sweet and salty foods can cause fatigue, indigestion, and thirst. Include all food groups in the meal.
Proteins: lean meat, yogurt, milk, beans, lentils, fish.
Wholewheat carbohydrate options such as brown rice, wholewheat pita or roti, starchy vegetables, like sweet potato, butternut, or pumpkin, or wholewheat pasta, crushed wheat, or oats, added to soups are the best.
