Nutrition tips for a healthy Ramadaan

By Lutho Pasiya

The Holy month of Ramadaan is here – a month filled with prayers and fasting.

DURING this period, Muslims practise daily fasting from dawn until sunset. Traditionally, one breaks the fast at sunset with a meal called Iftar and then eats again before sunrise at Suhoor.

That said, it is important to bear in mind that one needs to eat healthy, nutritious, balanced meals, and take care of his or her body. Generally, fasting is an excellent opportunity to strengthen one's digestive system and help adjust one's blood sugar level.

According to dietitian Susan Bowerman, below are tips for a healthy Ramadaan.

Stay hydrated

Drinking water is crucial to staying healthy. Liquid intake enables the transportation of nutrients, elimination of waste products, regulation and maintenance of body temperature, maintenance of circulation and blood pressure, lubrication of joints and body tissues, and facilitation of digestion.

Drinking water is crucial to staying healthy. | Pexels

Choose simple, nutrient-dense options

Even though you may be craving high sugar and high-fat foods for breaking your daily fast, this is not the best choice. Those types of foods are not only full of empty calories but might tempt you to overindulge.

Instead, try to incorporate nutrient-dense foods; that is, meals that provide an abundance of nutrients (proteins, minerals, vitamins, carbohydrates) relative to their calorie cost. During fasting, you want to make sure you get as much nutrition as possible per calorie consumed.

Include fibre and protein in your diet

Make the most of your pre-dawn meal (Suhoor) and dusk meal (Iftar) by including fibre and protein. Foods high in fibre are digested slowly and they add bulk to your meal, helping you to get a feeling of fullness.

They can also help with regular bowel movements and avoid constipation. Choose cereals, dates, figs, whole grains, seeds, vegetables, and fruit.

Protein-rich foods – like soy, eggs, cheese, legumes, poultry, fish, and yoghurt – help replenish your energy and will make you feel full for a longer period.

Making sure your body gets all the nutrients it needs is essential on an everyday basis, particularly during

Ramadaan. Good nutrition can have positive effects on our bodies and minds.

In addition, we also suggest you:

Enjoy a bowl of soup

Soups are always an excellent choice to break your fast because they keep you hydrated and are packed with vitamins and minerals.

Try to choose nutrient-rich soups such as vegetables, tomatoes, or lentils, and avoid cream-based soups.

Cold soups such as Gazpachos make a great alternative to hot soups during warmer weather.

Be mindful while enjoying dessert

Usually, a typical celebration of Ramadan will involve having a treat of Ramadan’s special desserts after Iftar.

It is however very important to mind the portion of the desserts you are having to avoid eating a lot of sugary foods.

This will aim to keep your weight and body healthy. Instead, over some days try to replace the typical desserts with a medium portion of fruit salad topped with refreshing spices or why not try having yoghurts topped with fruits and nuts?

MAKE the most of your pre-dawn meal (Suhoor) and dusk meal (Iftar) by including fibre and protein. | Pexels