Ramadan is a month filled with holy blessings that intertwine spiritual devotion with physical renewal. During this time, people often indulge in oily and heavier foods than normal, which leaves them feeling tired, bloated, and sluggish. Maintaining a healthy diet during Ramadan is essential to ensure your body is energized for prayers and other practices throughout the day. Here are some great ways you can maintain healthy Ramadan nutrition.
Ramadan is an excellent opportunity to control your metabolic health issues like obesity, diabetes and hypertension. Therefore with smart and clever choices and healthy cooking methods we can really take advantage of this month and bring positive outcomes in our health
Eating Balanced Meals
The Pre-dawn Meal – Sehri
Sehri is the first meal eaten, the pre-dawn meal. It should not be missed or avoided as it provides you with nutrients to sustain you throughout the day. A well-balanced Sehri meal can make a great difference in how your fast will go.
- Choose foods with complex carbohydrates, proteins and good fats to help you increase satisfy for a longer period of time, also to control constipation that usually happens during ramadan. examples are whole wheat, multigrain bread, vegetable omelet, dairy products with seeds etc
- Avoid salty, processed, meat based, oily foods, as they can increase your thirst and burning during the day.
Breaking The Fast – Iftar
The best way to break the fast is the Prophetic way, with dates and water. Dates are a great source of quick energy, while water rehydrates the body, which is what your body is craving after fasting the whole day. The most common mistake people make is they indulge in oily foods first, which causes the feeling of being full without getting the proper diet.
Take healthy drinks like homemade lemon water with mint and basil seeds which do not carry added sugars like powdered flavoured drinks, cold drinks or different artificial based syrups. Try to add healthy protein and fiber sources snacks in iftar like beans chat and homemade fruit salad instead of chat (which has no kala namak, mayonnaise, chat masala, orange flavoured powders and sugars all of which have the tendency to increase the discomfort, weight gain and added salt which is a risk for hypertensive patients)
When breaking your fast, you should take your time and avoid eating your major meal right away. Take a few minutes to pray before returning to eat. Listen to your hunger and fullness cues, and be sure to eat slowly, chew properly, and enjoy your meal.
Hydration Tips
Staying hydrated is necessary, especially during Suhoor and Iftar. Make sure to get the right water intake and include hydrating foods like fruit salad, and healthy chia seeds based lemon and mint drinks
- Avoid caffeinated drinks in sehri such as coffee and strong tea, as caffeine makes you urinate frequently, causing you to dehydrate quickly.
- Don’t go for carbonated drinks such as Soda or Coke as they will cause you gain weight and heart burn
Balanced Nutrition
To stay healthy and energized during Ramadan, make sure to create healthy nutrition plans and eat from all the food groups.
- Carbohydrates: Whole grains or multigrain and oats provide long-lasting energy.
- Proteins: Include lean meat, fish, eggs, cottage cheese and plant-based alternatives such as beans, legumes, peas and tofu.
- Fats: Choose healthy fats such as nuts, avocado, seeds, and olive oil.
- Vitamins and Minerals: Consume a variety of fruits and vegetables to increase your nutrient levels.
- Fiber: Fiber-rich foods, such as whole grains and vegetables, help digestion and prevent constipation.
Eating healthily without a proper diet plan can be harder for people with today’s busy life schedule. The better option is to get nutrition services from a nutritionist. Eterna Health offers the best Nutritionist Services in Karachi, which you can take both online and by visiting Health Clinic Karachi to get your consultation.
Fasting With Diabetes
Fasting during Ramadan is possible for people with diabetes, but it takes careful planning and consultation with a doctor. There can be a risk of dehydration and hypoglycemia for diabetic people, especially during long and warmer days. It is recommended to get specific diet plans for diabetes patients to fast healthily.
Physical Activity
It’s important to stay active while fasting without overexerting yourself. Try doing some light exercise like taking a walk especially pre Iftar, or if you attend Taraweeh prayers, try to walk to the mosque if possible. This will keep you fit while aiding in your digestion.
A study published in JAMA found that 10 minutes of power walking could add years to our life. Adding 10 minutes of brisk walk per day reduce the risk of death by 7%, 20 minutes walk cut the risk by 13% and 30 minutes of walk lead to a 17% reduction in premature mortality. This even applies to people who don’t exercise regularly. For adults aged 60 and older, the greatest benefit was seen in 6,000 to 8,000 steps per day, while those under 60, the optimal range was 8,000 to 10,000 steps per day. Isn’t it practical to do this much minimal walk during ramadan? How to add 10 minutes of power walking to your day? walk while on calls, schedule movement breaks every hour, park further away to add extra steps, walk after meals to improve digestion and blood sugars. Walking for 10 minutes will promote better sleep, speed up the metabolism, improve mood, reduce the risk of obesity and improve cognitive health.
It all comes down to balance, mindfulness, and making wise decisions when it comes to eating a balanced diet throughout Ramadan. Staying hydrated with a proper diet can help you to be energized during fasting and allow you to perform your prayers and other holy practices with ease. Remember to savor your cultural meals, as we still want to enjoy what we eat.
“Invest in your body, invest in nutrition for a better, healthier tomorrow as Food is the real medicine” Sidra Raza – Chief Nutritionist and Dietician at Eterna Health
Check out the Best Nutritionists in Karachi to get the proper diet plan according to your health condition this Ramadan, and enjoy the holy month of blessings!
