The holy month of Ramadan has arrived, and for Muslims all over the world, fasting during this time is extremely important. Muslims fast from dawn to dusk during Ramadan in order to grow spiritually and draw closer to God. Fasting throughout Ramadan has also been shown to improve health and rid the body of hazardous pollutants. However, eating large meals during Iftar or not drinking enough water between Iftar and Sehri might cause or aggravate health problems.
“Sehri’s aim is to provide us with strength, vigor, and long-term viability. This dish should be nutritious and filling. During the fasting day, Sehri is the body’s principal source of energy “Dr. Varsha Gorey, a Senior Clinical Nutritionist at Apollo Hospitals in Navi Mumbai, agrees.
According to the dietician, the goal of Iftar is to re-balance and recharge our bodies, and we should make an attempt to eat foods from all of the major food groups. “We must incorporate a broad diet that encompasses all of the major food groups- vegetables, whole grains, nuts, fruits, and dairy products (if tolerated) to optimize and benefit from fasting,” adds Dr. Gorey.
According to Dr. Gorey, there are several dietary dos and don’ts to observe while fasting for Ramadan.
- Make sure you get enough water (between Iftar and Sehri)
- In Sihori, eat a well-balanced lunch.
- During Iftar, drink warm beverages.
- Consume full grain grains such as daliya and oats.
- Don’t forget honey and 7 lalonji seeds.
• Include healthy snacks such as almonds, walnuts, olives, and avocados, as well as protein sources such as milk, yogurt, eggs, lentils, and nuts, as well as vitamins and minerals sources such as dates, jaggery, fruits, vegetables, nuts, and seeds.
- Stay away from cold drinks that are synthetic or fake.
- During Ramadan, avoid dieting and consume a lot of fat.
- After Iftar, avoid drinking or consuming very cold or very hot liquids or fluids.
- When it comes to Iftar, stay away from fatty and fried items.
- Limit your intake of high-fat and high-calorie foods.
- Avoid foods that have been refined, processed, or packed.
Dr. Jinal Patel, Dietitian, Apollo Spectra Hospital, Mumbai, and Zamurrud M. Patel, CDE, RD Chief Dietician, Global Hospitals, Parel, Mumbai, have some more Ramadan fasting ideas to consider.
Drink plenty of water
Drink water between Iftar and Sehri to avoid dehydration from excessive sweating. Increase your fluid consumption throughout the day to stay hydrated. Watermelon can also be eaten as part of the Sehri meal or after Iftar. Reduce your intake of caffeinated beverages including coffee, tea, and cola since caffeine causes dehydration by making you urinate more frequently. Even sugary soft drinks will add calories to your diet. As a result, keep away from them.
Choose energizing foods for Sehri
Eat items that will keep you energized throughout the day. This will make it easier for you to complete your everyday tasks. Tomatoes, cucumbers, beans, chickpeas, and lentils, low-fat dairy products, avocado, almonds, and olives are also good choices. You can also seek the advice of a professional who will advise you on what to eat and avoid throughout Ramadan.
Choose healthful foods for Iftar
Try soup or dates to break your fast. This is due to the fact that dates are high in fiber and will aid digestion. Dates can also help with constipation. To acquire a good dose of nutritious protein, choose whole grains, skinless chicken, and fish.
The fact that milk, yogurt, and eggs can help you acquire adequate protein is self-evident. You can choose these options without hesitation.
Avoid fried, salty, and high-fat, high-sugar processed foods
As advised by the expert, eat in controlled quantities. Overeating should be avoided at all costs because it can cause acidity, indigestion, sluggishness, and exhaustion. Salty foods might leave you bloated and unpleasant.
Make an effort to eat lighter meals
Grilled, boiled, or steamed chicken or veggie dishes can be served as the main meal. Fried samosas and chips are preferable to roasted chicken and baked potatoes.
If you have any specific or medical conditions, you should see a physician and your religious leader before beginning any sort of fasting.
Information Source: Hindustan Times