Ramadan is a month where Muslims fast from dawn till dusk. It is a time to cleanse your spiritual and physical health. With the long summer days, the hours of fasting are very long. It is very important to eat the right foods, to have and retain all the essential nutrients which keep our body working. If we don’t look after our self and don’t eat according to our body’s needs we may get problems, such as, constipation, heartburn, headaches, which will interfere with our day-today activities.
Here are some tips to help us get the best out of this blessed month.
- Have at least a glass of water every hour between iftaar and suhoor, to avoid dehydration, fatigue and headaches. Avoid or limit caffeine and soft drinks which will get rid of your much needed essential minerals from your body.
- Avoid or limit fatty fried foods and savouries. Don’t fill yourself up with the savouries, save your stomach for the main meal.
- Have alternative starters instead of fried savouries, have soups, fruit, smoothie or yogurt. Or simply dates and water.
- At suhoor try to eat complex carbohydrates, like, porridge oats, unpolished rice, grains, lentils, beans, semolina, wheat and wholemeal flour. These foods release energy slowly and keep you fuller for longer.
- Fibre rich foods not only releases energy slowly from your body but cleanses out the toxins also. These include, fruit, vegetables, grains, seeds, potatoes (with skin), cereals and bran.
- Overcome problems, like, constipation, heartburn and indigestion by staying away from fatty foods, have lots of water and fibre rich foods. This will help to churn your food and trigger the muscles that help digest your food. Don’t forget to chew your food properly.
- Balance out your meals by having all the 5 food groups in your meals; carbohydrate, fruit & vegetables, protein, milk and dairy and fat & sugar.
Have a blessed month and remember me in your prayers.
A H Nutritionist