by As we approach Ramadan 2024, it is imperative to focus on nourishing our bodies with healthy food choices during this Islamic holy month of intermittent fasting. Since this year Ramadan will be during the summer season, there is a higher chance of dehydration and the complications that come with it, therefore, it is very important to educate ourselves and use the tips that are being shared by professionals.
In an interview with HT Lifestyle, Riya Desai, Senior Dietitian at Wockhardt Hospitals in Mira Road in Mumbai suggested –
- Best of all: Incorporating a balanced diet that includes a variety of fruits, vegetables, whole grains and protein sources can help maintain energy levels and support overall well-being. By carefully planning meals and incorporating a diverse range of ingredients, individuals can promote overall health and wellness during Ramadan. Prioritizing nutrient-dense foods not only helps you stay physically healthy but also supports emotional stability during this holy month and will help you feel fuller for longer.
- Hydrate Hydrate Hydrate: Hydration is the most important thing to consider as dehydration can lead to various health issues. Consumption of fatty, spicy and fried foods must be very limited to avoid thirst while fasting. Choose fluids that are low in caffeine as this can lead to dehydration. Don’t forget to break your fast (Iftaar time) with water first to ensure hydration before being distracted by various iftaar dishes. Total fluid intake must be increased to compensate for fluid losses in terms of sweat during the day.
- Calorie control: Deep fried foods and sugary foods provide more calories and daily consumption can lead to weight fluctuations and prevent fluctuations in blood sugar levels and promote better digestion. Try to incorporate healthy fats. Apart from deep frying, it is recommended to try cooking methods such as steaming, cooking in sauce, occasional frying in a small amount of oil and baking.
- Portion control: During Ramadan, it can be easy to overindulge in high-calorie foods and sugary drinks at Iftar. One should not eat too much before or after fasting. Portion control is the key! For your body to understand that it is full, it usually takes 20 minutes and therefore it is very important to eat mindfully and understand your hunger. This practice of mindful eating reduces overall stress on the body and provides sustainable energy compared to eating huge amounts at once.
- Secrets to a successful suhoor meal: Start the day with a nutritious suhoor meal that includes complex carbohydrates like whole grains, oatmeal, millets, proteins like dals, beans, low-fat dairy products, lentils, chicken, eggs and healthy fats from salmon, avocados, lean nuts and nourishing oil seeds . with you during the day. It is advisable to drink plenty of fluids and choose foods rich in fluids such as soups and juices to stay hydrated during the day ahead.
Recipes: Oatmeal/smoothie bowl with nuts, seeds and fruit, peanut butter and whole grain bread with apple slices, egg masala toast with fruit bowl, Chicken/lentil soup with vegetables and grilled beans or chicken, etc.
6. Secrets of a successful Iftaar: A traditional and healthy way to start Iftar is by eating dates to break the fast as they are a great source of fiber and provide instant energy. A good amount of water fluids will mostly help to restore the fluid balance and prevent dehydration. Incorporate plenty of vegetables to provide essential vitamins and nutrients. Choose whole grains, which provide energy and fiber to the body. Enjoy grilled or baked lean meats, skinless chicken and fish, to get a good dose of healthy protein.
Recipes: Dates stuffed with a bowl of fruit salad with vegetable chicken roll, paratha stuffed with chicken / low fat paneer / dal with curd, grilled chicken or paneer or fish with a bowl of rice and a side of veggies, etc.
Reddy Jyothsna, HOD and Chief Clinical Nutritionist at Sakra Global Hospital in Bengaluru said, “As Ramadan falls in the summer, one should be careful while observing the fast. The key concepts to remember are hydration, adequate energy, protein-packed, high-fiber foods, and a diet rich in antioxidants. During non-fasting hours drink plenty of water and non-sugary drinks to keep your body well hydrated. The suhoor and iftar meals include a handful of mixed nuts and dry fruits. Include a large bowl of fresh fruit and vegetables. Keep up your protein intake by eating whole pulses, dals and dairy products. You can eat the sweets and fried items in oil, but limit it. Nourish your body and soul during this Ramadhan.”
