As we approach Ramadan 2024, it is crucial to focus on nourishing our bodies with healthy food options during this Islamic holy month of intermittent fasting. Since Ramadan will be in the summer this year, the chances of dehydration and related complications are higher, so it is very important that we educate ourselves and benefit from the tips shared by professionals.
Riya Desai, Senior Dietitian at Wockhardt Hospitals on Mumbai’s Mira Road, suggested in an interview with HT Lifestyle:
- Best of all: Adopting a balanced diet that includes a variety of fruits, vegetables, whole grains and protein sources can help maintain energy levels and promote overall well-being. Individuals can improve overall health and well-being during Ramadan by carefully planning meals and incorporating a wide variety of ingredients. Prioritizing nutrient-dense foods not only helps you stay physically healthy, but also supports emotional balance during this holy month and helps you feel fuller for longer.
- Hydrate Hydrate Hydrate: Fluid intake is the most important consideration as dehydration can lead to various health problems. To prevent dehydration during fasting, consumption of salty, spicy and fried foods should be very limited. Choose liquids that do not contain too much caffeine, as this can lead to dehydration. Do not forget to break your fast (Iftar time) with water first to ensure fluid intake before distracting yourself with various iftar dishes. Overall fluid intake needs to be increased to compensate for fluid losses through sweat throughout the day.
- Calorie control: Deep-fried foods and sugary foods provide more calories, and daily consumption can cause weight gain, prevent fluctuations in blood sugar levels, and promote better digestion. Try including healthy fats. It is recommended to try cooking methods such as steaming, cooking with sauce, frying in low oil, and baking instead of frying.
- Portion control: It can be easy to overindulge in high-calorie foods and sugary drinks at iftar during Ramadan. One should never overeat before and after fasting. Portion control is key! It usually takes 20 minutes for your body to realize that it is full, which is why it is so important to eat mindfully and recognize when your hunger is full. This mindful eating practice reduces overall stress on the body and provides sustainable energy compared to eating large amounts of food at once.
- Secrets of a successful sahur meal: Start your day with a nutritious suhoor meal that includes whole grains, complex carbohydrates like oatmeal, millet, dals, beans, low-fat dairy products, proteins like lentils, chicken, eggs, and healthy fats from salmon, avocado, unsalted nuts, and oilseeds. you throughout the day. It is recommended that you drink plenty of fluids and choose fluid-rich foods such as soups and juices to stay hydrated throughout the coming day.
Recipes: Oatmeal/smoothie bowl topped with nuts, seeds, and fruit, Whole grain bread with peanut butter and apple slices, Egg masala toast with a bowl of fruit, Chicken/lentil soup with veggies and grilled beans or chicken, etc.
6. Secrets of a successful iftar: Consuming three dates to break the fast is a traditional and healthy way to start iftar as they are a great source of fiber and provide instant energy. Consuming a good amount of fluids, especially water, will help restore fluid balance and prevent dehydration. Include plenty of vegetables to provide essential vitamins and nutrients. Choose whole grains that provide energy and fiber to the body. Enjoy lean meats, skinless chicken and fish grilled or baked to get a good portion of healthy protein.
Recipes: Chicken vegetable roll with a bowl of dates stuffed with fruit salad, paratha stuffed with chicken/low-fat paneer/curd, grilled chicken or paneer or a bowl of rice and fish with a side of vegetables etc.
Reddy Jyothsna, HOD and Chief Clinical Nutritionist at Sakra World Hospital, Bengaluru, advised: “Since Ramadan falls in the summer months, one must be very careful while fasting. Key concepts to remember are hydration, adequate energy, high fiber protein filled foods and It is a diet rich in antioxidants. Drink plenty of water and unsweetened drinks to maintain your body’s fluid balance during non-fasting hours. Include a handful of mixed nuts and dried fruits in sahur and iftar meals. Add a large bowl of fresh fruits and vegetables. Whole pulses, dhal and Maintain your protein intake by consuming dairy products.You can consume sweets and fried foods but limit the portion.Nourish your body and soul this Ramadan.