Healthy Eating During Ramadan

What is Ramadan?

Ramadan- a sacred month within the Islamic lunar calendar, holds great religious and spiritual significance for Muslims globally. Centered on the voluntary act of fasting- abstaining from food and beverages from the predawn meal called Suhoor and breaking the fast at Sunset known as Iftar. There is evidence to suggest that fasting has numerous benefits on mental health, digestive system, metabolic health, and weight loss. After you eat suhoor, your body finishes burning fuel from your last meal and transitions to burning fat! Fasting makes weight loss happen naturally.

Why be healthy in Ramadan?

So that you can unlock your full spiritual potential and lay the foundations of clean eating. Always remember a healthy body can worship Allah much better.

Numerous health studies show that fasting is beneficial for your body and a safe way to easily maintain a healthy body weight. A healthy fast should leave you feeling energetic and alert, without suffering constant pangs of hunger throughout the day, or feeling bloated after an enormous iftar. Hence, our intention for this month should be a way that cater to adopting good habits during the entire month and should not be used as an excuse for overfeeding.

Although, maintaining healthy habits during the month is simple but may not come to you as easily. Since our culture and previous eating behaviors encourage an obesogenic environment. At Iftar parties, you might feel the social pressures and the available abundant food may make you forget your weight goals.

Also, there is a possibility that you may come across many people who would encourage you to stubbornly attach yourself to unwise food decisions, simply because these food choices are considered “cultural essentials” such as having deep-fried savory foods and sweet desserts.

At the food balance, we believe you can enjoy all your favorite foods and still maintain or lose weight. This guide below will help you learn behaviors for how to make better choices for Sehri and Iftar to give you a transformative Ramadan and experience energy and fitness while fasting like never before.

Role of Ramadan Nutrition in Health

A substantial contribution to health maintenance during the fasting period is made by Ramadan nutrition. The sustenance provided by suhoor, which occurs before dawn, is vital for maintaining energy levels throughout the day. Adequate dietary selections, including hydrating fruits, proteins, and complex carbohydrates, aid in the regulation of blood sugar levels, thereby mitigating episodes of low energy and encouraging overall wellness.

The Iftar meal is carefully planned to restore vital nutrients. In contrast to the sustaining energy provided by dates and water, a well-balanced meal comprising proteins, fiber, and healthy lipids guarantees the provision of essential nutrients to the body. By adopting that approach, deficiencies can be avoided and vital bodily functions can be sustained.

Additionally, there is evidence to suggest that intermittent fasting during the holy month of Ramadan may have positive effects on health, including enhanced insulin sensitivity and metabolic function. Adopting a mindful eating approach throughout this month promotes the adoption of healthier food selections and portion control, thereby cultivating improved dietary practices.

Ramadan nutrition contributes to the physical and mental well-being of individuals by fostering mindful dietary practices, ensuring sustained energy, and preventing nutritional deficiencies.

Simple Guidelines to eat in Ramadan.

• Skipping Suhoor (Sehri) may result in fatigue and irritability during the day for both adults and children therefore a light meal should be preferred before fasting.
• Consume a Balanced Diet.
• Increase intake of hydrating fruits and vegetables such as Watermelon, Cucumber, and Tomatoes.
• Increase the use of whole grains in the form of Oatmeal, Whole grain Roti, and Papaya to provide fiber to the body.
• Use Less Animal Protein and increase intake of Plant-based Proteins in the form of Peas, Chickpeas, and Chia Seeds.
• Consider the use of Fortified foods such as butter since it has essential fatty acids and can provide vitamins and essential fats during Ramadan.
• High sodium diet increases urinary calcium loss, therefore salt intake should be limited.
• Avoid use of Coffee, Tea, and Colas as these drinks contain caffeine and can cause dehydration.
• Drink plenty of water and the addition of Mint Lemonade can add taste to fluid.
• Ramadan headaches have been associated with caffeine withdrawal, stress, reduced sleep, and low blood sugars.
• Eat slowly and consume small meals to avoid Heartburn.
• Maintain moderate Physical activity to stay active during this holy month

DOs AND DONTs OF RAMADAN

DOs	DON'Ts
Most fried foods can easily be BAKED instead (eg. samosas, pakoras, dahi baray, etc.)	Intake of fried foods may result in a dearth of vital vitamins and minerals, which are detrimental to one's overall health.
For pan-fried foods, consider dry-frying. For example, using a hot pan with no oil to make rotis, instead of parathas.	Fried foods are high in sodium and saturated fats and offer little nutritive value.
Fried foods are VERY high in calories so if you must eat them, only eat one or the bare minimum you need to eat to control your cravings. The calories add up VERY quickly so avoid and limit them!	Fried foods are essentially void of real nutritive value and can cause long-term damage to your body, constipation, strokes, inflamed joints, heart attack, aneurysms, and elevated blood pressure.
Instead of fry items try to incorporate fruits and vegetables.	Intake of fried foods may induce sudden fluctuations in blood sugar levels, which can appear as weakened concentration and energy levels throughout the fasting period.

Meal suggestions

SUHOOR

• Oatmeal smoothie made with fresh fruit
• Omlette with Multigrain Bread with a Glass of low-fat Milk
• Whole Wheat Chappati with Minced meat (Qeema) and a cup of low-fat yogurt.

IFTAR

• Chicken, baked with sautéed vegetables and served with chickpeas
• Baked Chicken or Fish with brown rice
• Multigrain Bread Sandwiches

The Food Balance to the Rescue

We at The Food Balance, advocate that making informed choices contributes to both your well-being and the enjoyment of your favorite foods. Our extended outpatient clinics are accessible throughout the Holy month, providing personalized care and the support you require Schedule your appointment through our booking calendar for a transformative Ramadan experience, enhancing your energy and fitness levels during fasting like never before.

Conclusion

Healthy eating throughout Ramadan helps us reach our spiritual potential and stay healthy. Food choices, including nutrient-dense selections and avoiding fried meals, are crucial. A balanced and careful approach to Suhoor and Iftar can boost energy, mental clarity, and metabolic health. Let our eating choices reflect our spiritual devotion and physical nourishment as we begin this sacred month. The Food Balance will help you achieve a healthy, vibrant, and spiritual Ramadan.