Ramadan is a month of divine blessings. We know that there are numerous positive effects of fasting on the human body.
However, if bad eating habits are not controlled and nutritious foods are not added to the meals, anyone who is fasting can face serious health issues.
The holy month of Ramadan is an opportunity to stop bad eating habits that negatively affect our health. It is a good chance to be healthier.
Fasting strengthens the digestive system and increases its efficiency.
Dr Tahra El Obeid, Head of Human Nutrition Department at Qatar University, recently shared with Gulf Times tips for healthy eating during Ramadan.
The nutritionist lays a lot of stress on having balanced food at Iftar to replenish the energy stores and provide the body with nutrients it needs.
“Hydrate before eating. Water remains your best source of hydration. Drink one or two glasses of water before your meal at Iftar to provide your body with essential fluids. Dates are easily digested, making them a quick source of energy and nutrients after a long day of fasting. Soups also help you hydrate.
“Reach out for lentil, tomato, or vegetable soup and avoid cream-based soup.”
The food expert urges on having a balanced Iftar meal having all necessary nutrients.“Make sure your meal is balanced in carbs and protein, filled with vegetables such as green salad or cooked vegetables and most importantly control your portions.
“Vegetables are rich in vitamins, minerals, and fibre and provide a feeling of fullness. To have carbohydrates, include brown rice, whole grain pasta or bread, potatoes, quinoa or bourghul in the meal.
“Complex carbs provide feeling of fullness and are source of energy sustainable for longer periods. Incorporate protein-rich sources such as lean meat, skinless chicken, fish, eggs, legumes and low-fat dairy products.”
While giving advice on how to avoid over-eating at Iftar time, Dr El Obaid said that after a whole day of total deprivation, there is a strong temptation to overindulge at Iftar.“Overeating may lead to abdominal pain, bloating, sleepiness, heartburn and stomach cramp, among other negative side effects.
“To avoid overeating, break the fast with dates and water. Take a break before having the rest of your meal. Choose only one main dish. Avoid fried dishes.
“As a rule of thumb, don’t exceed amounts you would have for a typical lunch or dinner meal.
“Eat mindfully, enjoy every bite and chew slowly. When you chew slowly, it helps you resist the urge to swallow and move on to the next bite. It also allows your body to effectively send you signals on hunger and fullness cues.
Put down your fork between every bite.”
The nutritionist also underscores the significance of not consuming unhealthy and heavy meals.“During Ramadan, it is important to stay away from heavy meals that have too much unhealthy fat, salt and added sugar, as they increase thirst and hunger.
“Avoid salty, spicy and processed foods and sweets as they will increase your thirst sensation during the fasting period. Add herbs and spices instead of salt to flavour your meals. Be wary of sweetened beverages as they contain a lot sugar and calories.
“Replace these beverages with low fat yoghurt, homemade lemonade sugar-free or fresh juice. Avoid fried, processed and fatty food. When cooking, make your favourite Ramadan recipes healthier by stewing, baking, roasting, steaming or grilling and avoid frying.
“Eat sweets in moderation. Delightful sweets in Ramadan are hard to resist. To avoid consuming too many calories, enjoy with your family the tasty delights while making sure you always practice portion control. Go for naturally occurring sugar such as fruits, dried fruits, fruit salads, molasses and honey.
“Avoid caffeinated drinks such as coffee, tea and cola, because caffeine can make some people urinate more often and will increase your thirst sensation.”
The food teacher highlights the religious as well as nutritional value of Suhoor.“It is sunnah for the fasting person to eat Suhoor. As reported in the hadith of Anas ibn Malik, the Prophet (peace and blessings of Allah be upon him) said: ‘Eat Suhoor, for in Suhoor there is blessing’.
“Suhoor is the most important element of a successful day’s fast since a well-balanced meal will provide you with the necessary energy to perform your day’s activities and reduce hunger and overeating at Iftar. Suhoor is a substitute for breakfast that we eat on a regular day.
“It should contain the same basic ingredients that we find in breakfast, including complex carbohydrates (such as whole grain bread, oats or any other source), low-fat dairy products such as milk, yoghurt, cheese, eggs, vegetables, and fruits.
Drinking a good amount of water at Suhoor will keep you hydrated and decrease thirst throughout the day.
Dr Tahra El Obeid, Head of Human Nutrition Department at Qatar University
