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Tips for Healthy Eating during Ramazan

Dr (Prof.) Sundeep Mishra

NHPC Display

(Department of Cardiology, AIIMS, New Delhi drsundeepmishranic@gmail.com 9871421390)

Ramazan is the holiest month in Islamic tradition, a time to train for self discipline and for inner reflection but when utilized to eat right, the holy month of fasting also comes with tangible health benefits. A combination of healthy food choices with fasting and sleep-wake cycle resets your metabolism as well as biological clock and can help you shed some weight and even lower cholesterol in bargain.

PRINCIPLES OF FOOD CONSUMPTION

The Prophet, May he blessed said, “The children of Adam fill no vessel worse than their stomach. Sufficient for him is a few morsels to keep his back straight. If he must eat more, then a third should be for his food, a third for his drink, and a third left for air.” (Sunan al-Tirmidhî). By himself, Prophet Mohammad ate three dates when he broke his roza.

Sehri / Suhoor – One has to fast during day-time in Ramazan month, with increasing temperature every day. Thus the meal needs to be wholesome to provide sustained energy to last during the long hours of fasting and provide hydration without excessive urination. High fiber, complex carbohydrates and protein diet may provide sustained energy, while milk (and milk products), water and fibrous fruits (and fruit juices) provide good hydration. Soluble fiber turns to gel in the stomach and slows digestion, and thus provides sustained energy; in addition it may lower cholesterol and maintain glucose level.

Caffeinated drinks increase tendency of urination and should therefore be avoided, instead aim for 2 glasses of plain water during Sehri.

Iftar – The period before iftar involves prolonged fasting and possibly sweating during excessive heat, therefore it is essential to break the fast with a balanced diet ensuring that the essential nutritional needs of your body are met, including sodium and potassium. 

WHAT TO EAT

During Sehri

  1. Protein-rich food: Eggs have simple easily digestible proteins and other nutrients. Haleem, a combination of lentils and meat is also useful.
  2. Fibre-rich carbohydratesoats, buckwheat, bread, millet, ragi, lentils, fiber rich rice.
  3. Calcium and vitamin-rich food: Milk products (kheer, daliya, milk / milk shakes)
  4. Fiber containing fruits (figs, pears, raspberry, guava, melon, banana, pomegranate etc) and vegetables(tomato, cucumber, lettuce) also help maintain hydration and at the same time keep you cool and prevent constipation.
  5. Dry fruits (dates, almond,  walnut) contain good fat with slower digestion and therefore sustained release of energy and at the same time keep you feeling full.

During Iftar

  1. Potassium-rich fruitsDates, beans, dark leafy greens, potatoes, squash, yogurt, avocados, mushrooms, bananas.
  2. Sufficient fluids but stagger your hydration: Slowly drink as much water, coconut water or fruit juices (sip by sip) as possible between iftar and bedtime to avoid dehydration.
  3. Raw nutsAlmonds & walnuts.
  4. Hydrating vegetablesCucumbers, lettuce, tomato, squash (kaddu / lauki), aubergine (baigan) and other vegetables
  5. High protein foods: grilled, boiled or steamed meat, chicken, fish / sea-food or vegetable dishes rich in protein like beans, chick pea or lentils.

WHAT NOT TO EAT

During Sehri

  1. Simple / refined sugarsSugar, white flour, pastries, mithai provide satisfaction for only 3-4 hours and following it rebound craving. Switch to fruits instead.
  2. Salty foodsalted nuts, pickles, chips and food that contain soya sauce makes you very thirsty while fasting.
  3. Caffeinated drinksTea, Coffee (Caffeine) leads to insomnia and restlessness but doesn’t hydrate, rather keeps you thirsty for the whole day.
  4. Carbonated beverages: They are usually high in sugar, increasing your risk of not only weight gain but also cause bloating and gas.

During Iftar

  1. Carbonated drinks
  2. High-sugar foodsSweets and chocolates are high on calories and low nutritional value, are best avoided.
  3. Fried-foodsFried dumplings, samosas, pastries and oily curries, should be avoided as they can not only cause weight gain but also acidity and indigestion.
  4. Loading up on water: It is far smarter to stagger your hydration through the night. Start with 2 glasses of water; follow with a glass of water till bedtime. The aim should be to consume 6 glasses of water till bedtime.

Do not mix fruits with main meals. Do not combine cheese with nuts and seafood with other meat. Avoid combining citrus foods with milk based foods. These combinations can cause indigestion.

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