Nutrition during Ramzan

Ramadan is the only month/year where Muslims fast from dawn until sunset every day by refraining from food, water, smoking, medications, and even gum. Pregnant and breastfeeding women, children, seniors, and those on important medications or requiring nutrition care (such as people with diabetes, renal failure, or patients on tube feeds) are exempt from fasting.

During this month, Muslims spend more time getting closer to God, refrain from bad habits, and focus on spiritual growth. This year, Ramadan starts on 26th May to 24th June. Muslims will be fasting 16-17 hours per day, which allows for only 7-8 hours to nourish their bodies and sleep. Considering the heat wave that is still on in the city, one has to be extra careful and prepared about what to eat during non-fasting period, so that you can maintain your health, fitness, endurance and flexibility during entire month.

Fasting during the month of Ramadan or any other religious months/period can be good for your health if it’s done correctly. All changes happen in the body system during fasting (starvation). Stored nutrients, especially muscle proteins are broken down to provide fuel to our body. Fasting diet lacks in macro nutrients like carbohydrates and fats which leads to weakness. In order to avoid this having healthy options of food during fasting is very important.

A person who is fasting needs good and nutrient-rich food which will help to maintain the energy levels in our body on a day to day basis.

Here are few tips for healthy eating options while Ramzan or any other holy fasting period.

Go with Natural food, Not Junk or processed Foods:

Well, in today’s time processed foods might come across as a very convenient option, but they’re usually filled with unhealthy things like high-fructose corn syrup that leads to overconsumption. Secondly, contains lot of artificial Ingredients. Most processed foods are Low in Nutrients.

It requires less energy and time to digest processed foods. Processed foods contain MSG (Monosodium glutamate – to enhance flavor), it also contains lots of sodium and typically all the wrong heart-clogging oils. Therefore it is always good to go with natural food available, if possible go with homemade food.

Breaking the fast:

Breaking the fast is one of the most important meals and is comparable to breakfast. The Muslim Prophet Muhammad advised to fill a third of our stomach with food, a third with water, and leave a third empty. This ensures hydration and prevents overeating, which is a common problem while breaking the fast.



A common recommendation is to eat 5-6 dates soaked in one cup of milk. Many Muslims already do this but it’s neat to explain the science behind it: Dates are a potassium dense food, which aids in hydration and restores electrolyte balance. Milk is high in calcium, and water, and is balanced in macronutrients. This combination is perfect for restoring energy.

After breaking the fast with a snack, such as the dates and milk, it is recommended that Muslims go and complete sunset prayer (which usually takes 5-10 minutes) before they sit down to eat their main meal. This allows the body to absorb some of the nutrients and suppresses extreme hunger.

Hydrate Your Body:

When we fast for long hours, our body gets dehydrated over the course of the day. During the non-fasting period we should take care of the hydration levels in our body. After a long day of fasting, it’s difficult to drink lot of water or have lots of water based food items. But, we can have fruit juices and soups made of veggies to give our body the additional water it needs. A great way to break the fast is with ‘Dates’. Also consider having coconut water, or making smoothies, coolers and fruity drinks which are super-hydrating.

Suhour: Maximizing energy for the day:

“Suhour” is a very important meal for fasting Muslims. This is when Muslims wake up 1-2 hours before their fast begins to eat one last meal (between 2-3:30 am). If this meal is properly balanced, it can help those fasting to remain high energy for the morning-noon portion of the day.

The pre-dawn meal should be a wholesome and moderate meal that is filling and provides enough energy for many hours. Ideally, it should be slow digesting food like salads, brown bread, cereal (especially oats) so that your body will get energy for a long time constantly. Also, you can have some fluids with vitamins, such as fruit and vegetable juice.

It’s customary for Muslims to break the fast (Iftar) with some dates. Dates provide a burst of energy.  Fruit juices also have a similar, revitalizing effect. Start by drinking plenty of water, which helps rehydrate and reduces the chances of over indulgence.

The importance of snacking:

It is recommended to eat at least two small snacks between breaking the fast and going to sleep. Since the window for eating is tiny, it is best to focus on faster digesting foods.

For example:

·         Proteins with high absorption factors, such as egg whites, fish, skinless chicken, and whey protein.

·         Nutritious carbohydrates such as fruits and whole grains.

The last snack before going to bed should be higher in complex carbohydrates and good fats such as avocados, nuts, and seeds.
 

Meal plan example: 
 

·         8:50 pm (breaking fast): 5-6 dates soaked in 1-cup milk or small soup

·         8:55 pm: Complete sunset prayer

·         9:05 pm (main meal): Skinless chicken breast + 1-cup brown rice + sautéed veggies with olive oil, and a fruit for dessert + 1-cup water or soup

      *2-cups water

·         10:30 pm (snack #1): Fruit with low fat yogurt + 1-cup water

       *2-cups water

·         11:30 pm (or 15 min before bedtime): Half-cup rolled oats + walnuts + blueberries + 1-cup milk or kefir + 1-cup water

·         3:10 am (Suhour: 20 min before holding fast): Fava beans + eggs + ½-1 avocado + sprouted or multigrain bread + curds + 1-2 cups water

SOME QUICK TIPS:

Foods to avoid

·         deep-fried foods, for example pakoras, samosas and fried dumplings

·         High-sugar and high-fat foods, including sweets such as gulab jamun, rasgulla and balushahi

·         High-fat cooked foods, for example, parathas, oily curries and greasy pastries

·         Fatty meats, Liver and organ meats, Hotdog and sausages, large amounts of prawn, shrimp and shellfish

·         Whole milk, Ice cream and whipped cream, full cream yoghurt and labneh, Full cream cheese especially yellow cheese, Creamy and cheese sauces

·         Coconut (the only fruit rich in saturated fats that are unhealthy for the heart), Fried vegetables, Boiled vegetables with butter, Juices with added sugar

·         Pastries that contain large amounts of fat (doughnuts, croissants, Danish pastries), Fried rice, Fried potato chips or French fries

Healthy alternatives

·         Baked samosas and boiled or steamed dumplings

·         Chapattis made without oil

·         Baked or grilled meat and chicken, Fish, Grilled or boiled skinless chicken, Lean veal or lamb, moderate amounts of prawns, Legumes such as beans, lentils, and peas, eggs

·         Milk-based sweets and puddings such as rasmalai and barfee, skimmed or low fat milk, skimmed or low fat yoghurt and labneh, Low fat cheese

·         All fresh vegetables, boiled, baked, steamed or cooked with a little oil, Seasoned vegetables or vegetables with lemon juice or a little oil, Fresh fruits and natural fruit juice (in moderation)

·         Brown bread, Plain spaghetti or rice (without ghee or high fat sauce), Grains with no added fat, Baked or boiled potatoes

Healthy cooking methods

·         Shallow frying

·         Grilling, Roasting, Steaming or Baking is healthier and helps retain the taste and original flavor of the food, especially with chicken and fish.

Exercises to lose weight in Ramadan:

·         You can exercise at these timings in month of Ramadan: (remember, it might be difficult for first 3-4 days only)

·         Before aftari, walk or jog for 30 minutes.

·         After aftari with date and water, have a break, and go to gym or any other activity.

Wishing you Happy Ramzan!!