Tips for Fasting During Ramadan
With the Holy month of Ramadan almost upon us, many people are gearing up for the religious fast. Some may be fasting for the first time, and others, while not fasting on religious grounds, may choose to share the experiences of this special time with friends and colleagues.
Nutritionist and founder of Good Habits, Carole Holditch offers advice on how to continue to eat healthily and to give sustained energy throughout the fasting month. She says, “The secret is not to make your diet differ very much from your normal healthy diet and should be as simple as possible.” She continued, “This should allow you to maintain your normal weight, but if you are over-weight, Ramadan is a good time to shed some pounds”.
Carole’s recommends the following:
In view of the long hours of fasting, consume slow digesting foods including fibre containing-foods rather than rapid-digesting foods. Slow digesting foods last up to 8 hours, while rapid-digesting foods last for only 3 to 4 hours.
Slow-digesting foods are foods contain grains and seeds such as barley, wheat, oats, semolina, beans, lentils, wholemeal flour, and unpolished rice. These are called complex carbohydrates.
Rapid-burning foods are foods containing ingredients such as sugar and white flour, ie refined carbohydrates.
Fibre containing foods include whole wheat, grains, seeds, vegetables (like green beans, peas, and spinach), fruit with skin, dried fruit (such as dried apricots, figs, prunes, and almonds)
Meals in Ramadan should be well-balanced, and they should contain foods from each food group, such as fruits, vegetables, meat/chicken/fish, bread/cereals and dairy products.
Try to avoid fried foods that some of us are addicted to. Fried foods are unhealthy and should be limited. They cause indigestion, heart-burn, and weight problems.
Watch your portion sizes and avoid the temptation to over eat. Try to slow down your eating and savour the food.
Recommended Food Intake
Complex carbohydrates at suhoor so that the food lasts longer making you less hungry.
Dates - an excellent source of sugar, fibre, carbohydrates, potassium and magnesium.
Almonds - rich in protein and fibre with less fat.
Bananas - a good source of potassium, magnesium and carbohydrates.
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