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Islamic Center of San Gabriel Valley Your Guide to a Healthy Ramadan By: Shireen Hakim M.S. Human Nutrition M.P.H. Nutrition and Dietetics Ramadan Diet Prophet Muhammad (saw) : “Fast and become healthy.” • Fasting rids the body of toxins, impurities, and regulates blood sugar and blood pressure. • Energy needs are less. Do not need as much food as usual. • Eat simple foods in small quantities. • Do not try to diet or alter weight. Need Satiety and Energy • Choose foods that give satiety, energy and hydration. • Foods that are nutrient-filled, high fiber, low in sugar, have high fluid-content and healthy fats. What to eat? • Good Carbs: Whole wheat, whole grains, oats, brown rice, brown pasta. • Healthy fats: fish, lean meats, low fat dairy, egg whites, beans, lentils, nuts, tofu, soy. • Fruits esp. apples, bananas, oranges, mango, dates, all berries. • Veggies esp. broccoli, green beans, peas, cauliflower, carrots, spinach. • Soup! What NOT to eat? • • • • Fried foods- inhibit digestion. Spicy food - causes heartburn. Caffeine- causes fluid loss, heartburn. Sugary treats: cookies, cakes, soda, juicemake you tired and unable to complete tasks after eating. • ‘Bad’ carbs: white rice, white bread. • Don’t overeat- makes you sluggish. Make your foods healthy: “Eat and drink, but do not be extravagant.” Quran 7:31 “Eat of the good things we have provided for you.” Quran 20:81 1. Use veggies, lentils instead of meat. 2. BAKE your foods don’t fry. 3. Use Canola oil, little oil and sugar. 4. Use lean beef and chicken. 5. Choose fruits instead of sweets and juices. • Eat small portions of foods. Fistful size. Healthy Alternatives • Avoid/Limit • Eat pakoras, samosas, fried dumplings Ghulab Jamun, Rasgulla, Balushahi, Baklawa Chickpeas, samosas baked, boiled dumplings Rasmalai, Barfee parathas, greasy pastries chapattis made w/o oil, make pastry at home using single layer Shallow frying, grilling and baking. Reduce oil content gradually, ie 5 tsp to 4. Replace oil w. onions and tomatoes for flavor. Deep frying, frying. Cooking curries with excessive oil. Fluids • Drink water! • Eat fluid-containing foods: soup, yogurt, fruits, vegetables. • Drink enough fluids so you don’t mistake your thirst for hunger. What about Iftar Parties? • • • • Step 1: kajoor/date. Step 2: water. Look for healthy options. Eat small amount. Its okay to enjoy some of the food. •Examples: fattoush salad, fruit salad, chaat, chapati, lassi, al harees, haleem. How will this Help? • Can prevent common problems : Fatigue, low blood sugar, headaches, muscle aches, indigestion, heartburn, constipation. Physical Activity • Best to do light physical activity after Iftar, when your body has a good amount of nutrients and energy. Do not exercise during your fast. Your body is very low on electrolytes. • In general, best to exercise 1-2 hours after eating. Your Plate Thank you! Ramadan Mubarak! Any Questions? Contact Shireen Hakim:[email protected]