In the sacred month of Ramadan, most Muslims abstain entirely from foods and drinks between sunrise and sunset. In times like this, not obtaining proper nutrients that are essential for growth and well being can be lead to several health issues.
Bad nutrition during fasting periods can lead to headaches, dehydration, low blood sugar levels, dizziness and fatigue. We talked to expert health practitioners to discuss the best ways to get the best out of Suhoor and Iftar periods.
We will look at what is best to eat and what is best to avoid both in the morning and in the evening to avoid health risks. You have to eat healthily during Ramadan in order to gain enough energy to last you throughout the day.
Some Dietitians we spoke to ascertained that if done rightly, the month of Ramadan gives Muslims a great opportunity to break the chains of bad eating habits and eat healthy, but the majority of people are not reaping the full benefits of this month.
Our health depends solely on what we eat outside fasting hours.
The meals should be simple and not a big feast and what you eat should not be too different from your normal everyday diet.
We all know that a balanced and nutritious diet must contain meals that feature foods from all the major food groups. In this sacred month, these food groups would have to be equally distributed between the suhoor and iftar times.
The major food groups we have are:
- Fruits and vegetables
- Breads, cereals, and potatoes
- Meat, fish and chicken
- Dairy products such as milk and cheese
- Foods containing fat and sugar
Now, let us try to distribute these food groups to see how you can get the best out of your meals.
Suhoor Meal
The Suhoor (the pre-dawn meal) is the more important and essential one of the two meal times. Therefore, it is only fair to admit that the pre dawn meal should be a wholesome meal that will give you long-lasting energy throughout the day.
Foods that can give this level of long-lasting energy are foods that are rich in complex carbohydrate compounds and high-fibre.
Now complex carbohydrates are foods that are rich in high level of energy. However these foods are not easy to break down in our system so they release this energy slowly for many hours in our body.
These are the best foods to eat for Suhoor. Examples of complex carbohydrates foods include whole wheat, oats, beans, and rice. Foods that have a richness of high fibre are also like the complex carbohydrates class. They are also digested slowly.
The foods that are in this group include fresh fruits (raw and unpeeled) and vegetables. Aside these two, ensure you drink a lot of healthy smoothies and fresh fruit juices.
It is a great way to regulate the water and salt levels in the body. You won’t feel dehydrated during the day.
Please avoid caffeinated drinks during Suhoor because caffeinated drinks contain chemicals that might make you feel like drinking more throughout the day.
Additionally, Proteins are also very nutritious food to incorporate into a Suhoor meal. Eat fish, eggs, milk, and more proteinous food to keep yourself invigorated throughout the day.
Another reason to should avoid caffeinated juice or drinks is that caffeine, the major ingredients in these cold drinks, tea, and coffee has a diuretic element.
It is used to increase the rate of body water loss through urination, which can lead to dehydration and excessive thirst.
The Iftar Meal
After hours of sunrise, when the sunsets, it is time to break the fast. Most Muslims do well to eat fruits, dates and water. Dates and water help to restore sugar and salt levels in the body. It also returns water that is lost to the body.
Why do the experts recommend dates for Iftar?
Dates are nutritious and have a lot of nutrients compacted in its small nut size. Dates can be found virtually anywhere in Nigeria.
The benefits of eating dates include:
- They are easily digestible. If you eat dates or other fruits rich in vitamins e.g oranges, you can eat any easy to digest food later.
- Dates although small in size can significantly fill you easily and decrease the feeling of hunger to prevent overeating.
- Dates prepare the stomach to take in food after many hours of fasting.
- Dates are rich in sugar and energy which is perfect for restoring lost nutrients in the body.
- Dates have natural enzymes that prevent the body from constipation or irritation as a result of altered meal times.
So what foods should you avoid in this month of fasting?
Avoid these foods like plague because they all have elements which require continuous chains or links to other foods.
Deep fried foods – Avoid anything fried like fried samosas, fried chicken, fried spring rolls and fried potato chips.
Foods with high sugar and high fat levels – Avoid sweet meats and industrial oil.
High-fat cooked foods – Avoid foods that cooked with too much fanciness like oily curries and greasy pastries.
What should you eat instead?
Here are healthy alternatives you should look at.
Baked foods instead of fried – Baked samosas, baked spring rolls, oven baked potato chips. Foods that are roasted or dry fried using a non-stick pan or non-stick food trays.
Grilled or baked meat, chicken, fish or suya as a healthier alternative to fried or greasy foods while retaining the flavour and taste of the food.
Balanced food and drinks intake is essential during break – In order to prevent muscle breakdown, the meals you breakfast with must contain adequate levels of energy, including carbohydrates and a portion of fat. Hence a balanced diet with ample quantities of nutrients, salts and water is vital.
In addition, a lot of Muslims are travelling for Ramadan Holiday and you shouldn’t be left out. You don’t have to bother about the usual outrageous hike in flight charges during holidays because we’ve got you covered. If you would love to book cheap and affordable flights to any destination, you should totally consider travelstart.com.ng .
While on your holiday, ensure that you’re consistent with the healthy eating pattern used during the Ramadan Fast. A daily proportion of Fruits and Vegetables should be a permanent part of your diet.
