Guide to Eating Well during Ramadan

Avoid too many sweet delicacies as they are high in calories

HERE are some tips on eating healthy during Ramadan from Dr Norezalee Ahmad (Columbia Asia Hospital-Nusajaya) and Dr Abu Hasan Samad (Prince Court Medical Centre):

EAT A NORMAL DIET

Your diet should not differ very much from non-fasting months and should be as simple as possible. It should be well-balanced from each food group namely bread or cereal, meat or fish or poultry, dairy products as well as fruit and vegetables. Preferably, increase your intake of vegetables and fruit.

SLOW DIGESTION

Eat foods which are slowly digested such as fish, chicken, lean meat, legumes, nuts and seeds and fibre-rich foods. Avoid eating too much simple carbohydrates. Eat more complex carbohydrates like wheat, oats, semolina, beans, lentils, wholemeal flour or brown rice. You should also eat slowly because the brain requires time to perceive that the stomach is full.

MAKE A DATE WITH DATES

Break fast with dates as they contain very high amounts of potassium — a key rehydration mineral — a special blend of glucose and fructose providing short- and long-term energy, and a special nutrient called beta D-glucan which is a soluble fibre that can enhance satiety and digestive health.

MINIMISE SWEET FOOD

Reduce the intake of sugary or sweet food and take a balanced meal with plenty of fluids for buka puasa and sahur.

KEEP IT SMALL

Have small meals in the hours between breaking fast and sahur. It is one way to trick your body into speeding up metabolism.

WAKE UP AND EAT

Don’t skip sahur. It’s the most important meal of the day. Meals during this time should be wholesome, moderate and filling as well as provide the essential nutrients and energy needed to function during the day while keeping hunger at bay. An ideal sahur meal should be high in protein and fibre such as fruit and vegetables and low in carbohydrates, and with plenty of water.

LIQUID ASSET

Drink as much plain water as possible between breaking fast and bedtime so that your body can adjust to the fluid level it needs. Better still, keep a water bottle with you at all times after sunset, even during Tarawih prayers.

FOODS TO AVOID

Stay away from spicy and fried food, food high in salt, sugar and caffeine. Oily and spicy food can cause indigestion and heartburn. Salt and caffeine act as diuretics and can cause greater dehydration and increase thirst during the day.

DO NOT OVEREAT

Do not overindulge as it can lead to weight gain.

KEEP MOVING

Light exercise can still be performed either in the evening or at night. Too much rest or sleep makes us feel lethargic as the body tends to “slow down”.

THINK AND FOCUS

Stay focused on the intent and the true meaning of Ramadan and don’t treat it as an opportunity to feast. Prepare or buy only food that you want to consume for buka puasa and/or sahur and minimise waste. The general guide is to eat in moderation, have balanced meals and drink plenty of water.

Source: http://www.nst.com.my

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