Friday, June 9, 2017

Proper diet for Ramadan


During the month of devotion, Ramadan, Muslims all over the the world are required to be abstained from any kind of food and drink and some other things. For people health conscious, this is greatly challenging to maintain their proper diet and reduce health risks. Most people are not aware of this and reduce their health quality in this month. We must remember this fasting is of great health benefits when used properly. So, to gain health benefits rather loosing some, we must take some issues seriously in consideration.
Ramadan is not only a month for letting some bad eating and drinking habits go but also a month of total devotion. In devotion a sound mind is a must and of course we know a sound mind lives in a sound body. So we can only devote ourselves in great devotion when we take care of our body. A body of course depends on what is gets as food and drink.

To maintain a balanced and nutritious diet, a person should consume food from all the major food groups, equally distributed between the two meal times.

The major food groups are:


  • Fruits and vegetables
  • Breads, cereals, and potatoes
  • Meat, fish and chicken
  • Dairy products such as milk and cheese
  • Foods containing fat and sugar

Pre-dawn meal

Suhoor (the pre-dawn meal) should encompass a wholesome meal that provides long-lasting energy throughout the day. Foods that provide long-lasting energy are complex carbohydrates and high-fibre foods.

Complex carbohydrates are foods that are rich in energy but release this energy slowly throughout the day. Examples include wholewheat, oats, beans, and rice.

Foods that are rich in fibre and are also digested slowly include fruits (raw and unpeeled) and vegetables.

Also don't forget the all-important fluids as they maintain water and salt levels in the body. Water and fluids with vitamins – like fresh fruit juices – should replace caffeinated drinks.

Caffeine – cold drinks, tea, and coffee – is a diuretic and promotes faster water loss through urination, which can lead to dehydration.

Post-dusk meal

It is customary for Muslims to break their fast – Iftar (the post-dusk meal) – with dates and water. This helps restore sugar and salt levels in the body. It also rehydrates the body.

The benefits of dates are:
  • Easy to digest
  • Decrease the feeling of hunger, preventing one from overeating
  • Prepare the stomach to receive food after many hours of fasting
  • Rich in sugar and energy, restoring nutrients in the body
  • Prevent constipation as a result of altered meal times

Foods to avoid

  • Deep fried foods – fried samosas, fried chicken, fried spring rolls and fried potato chips
  • High sugar and high fat foods – Indian sweetmeats like gulab jamun, jalebi, badam halwa and barfi
  • High-fat cooked foods – oily curries and greasy pastries

Healthy alternatives

  • Baked samosas, baked spring rolls, oven baked potato chips
  • "Dry frying" – using a non-stick pan or non-stick food sprays
  • Grilled or baked meat, chicken, fish as a healthier alternative – while retaining the flavour and taste of the food
Follow proper dieting through Ramadan. Devote yourself and be health conscious.

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