Transcript Nutritional Guidelines for Healthy Eating During Ramadan

Nutritional Guidelines for Healthy
Eating During Ramadan
Introduction
• Ramadan fasting has spiritual, physical, psychological,
and social benefits; however, problems may occur, if
fasting is not properly practiced. No need to consume
excess food at Iftar or Sahoor
• Basal metabolism slows down during Ramadan
fasting. A diet that is less than a normal amount of
food intake but balanced is sufficient enough to keep a
person healthy and active during the month of
Ramadan
Nutritional Views
• Fasting during the holy month of Ramadan provides
an excellent opportunity for participants to makes
changes to a more healthy lifestyle, providing a golden
opportunity for weight loss, changes in diet and
smoking cessation
• The healthiest way to eat is to choose a variety of
nutritious foods that provide all the nutrients a body
needs
Nutritional Views (con’t)
• Before deciding to fast, people with medical conditions
should seek a doctor’s advice. Meal timings and
medications may need to be adjusted
Iftar Meal
• The body's immediate need in Iftar time is to get
energy. Dates and juices are good sources of sugars
to bring low blood glucose levels to normal
• For starters, a few dates (3 pieces) and a cup of soup
(vegetable, oat, lentils, beans, grains) plus a cup of
fruit juice are recommended
• Salad comes next. Vegetables provide a good amount
of vitamins, fiber and minerals
Iftar Meal (Con’t)
• The main dish can be composed of protein such as
meat, preferably lean meat, poultry or fish
• Try to avoid frying. Fried foods absorb more oil, which
increases calorie intake and may lead to weight gain
and poor digestion
• It is very important to consume complex starches,
such as pasta or rice cooked with vegetables or whole
grains or cooked beans or baked/steamed potatoes,
which are nourishing and filling. These food items
should not be prepared with too much fat or salt
Iftar Meal (Con’t)
• Sweet foods are composed of high fat and sugars thus
providing a lot of calories. Sweets should be
consumed in moderation
• Fruits are recommended due to their content of fiber
minerals, antioxidants and vitamins. Fresh fruits are in
low calorie content in comparison to sweets, and are
almost fat and salt free
Sahoor Meal
• Avoid heavy meals
• A cup of low fat/non fat milk, laban or yogurt, a piece
of fruit and a low fat cheese or labneh sandwich are
recommended
• It is recommended to consume slow digesting and
fiber containing foods, such as complex carbohydrates
• Complex carbohydrates and high fiber foods are slowdigesting foods that include grains and seeds like
barley, wheat, oats, beans, lentils, whole wheat bread,
brown rice, vegetables, fruits with skin, dried apricots,
figs, prunes and dates
Sahoor Meal (cont’)
• Avoid too much tea or coffee at Sahoor, as caffeine
makes you pass more urine taking with it valuable
minerals that your body would needed during the day
Health problems
Many health problems can emerge as a result of excess
food intake and unbalanced diet
* Constipation
• Causes: too little water and not enough fiber in the
diet
• Remember: increase water intake, fiber diet
* Indigestion
• Causes: over-eating. Too much fried and fatty foods,
spicy foods
• Remember: do not over-eat, drink unsweetened fruit
•
juices and water. Avoid fried foods
Health Problems (con’t)
* Low Blood Pressure
• Causes: too little fluid intake, decreased salt intake
• Remember: keep cool, increase fluid and use salt in
moderation, and if repeated, consult your doctor
* Headache
• Causes: caffeine and tobacco-withdrawal, lack of
sleep and hunger
• Remember: cut down caffeine and tobacco slowly.
Herbal and caffeine-free drinks may be substituted
Health Problems (con’t)
* Low Blood Sugar
• Causes: having too much sugar specially at Sahoor.
The body produces too much insulin causing the blood
glucose to drop
• Remember: Limit sugar- containing food drinks.
• Caution: diabetics may need to adjust their
medication in Ramadan and consult their doctors
Additional Nutritional Guidelines
• Eat less fried and fatty foods, such as French fries,
fried samboosa and fatty sweets
• Eat fewer foods containing a large amount of sugar
Nutritional Tips to Avoid Weight
Gain During Ramadan
• Fasting during Ramadan is a golden opportunity for
weight loss. This can be accomplished since the total
caloric intake is reduced and the efforts are made to
increase the metabolic rate
• There are many positive lifestyle changes and dietary
patterns that support weight-loss during Ramadan
which can continue afterwards
Nutritional Tips to Avoid Weight Gain
During Ramadan (con’t)
• Use only a little oil in cooking. Avoid fried
food. Instead: Steam, bake, or grill your food
• Try to replace cream soup with low fat whole grain or
vegetable soups
• Do not add oil/butter or ghee on the top of
Hareese or Jareesh
• Limit meat portions to 5-6 ounces (same for fish or
chicken) and select lean cuts or skinless poultry
Nutritional Tips to Avoid Weight
Gain During Ramadan (con’t)
• Replace sweets with fresh fruits
• Monitor dates consumption. Remember that each
piece provides 20 calories
• Use low fat/non fat milk and dairy products
• Replace Gishda (heavy cream) with low fat Labnah
• Use non fat milk to make custard, mohalibiyah, or
pudding
• Steam the rice; do not add oil to it
Nutritional Tips to Avoid Weight Gain
During Ramadan (con’t)
• Nuts are healthy additions to any diet, but they are
high in calories. So avoid or limit the amount of nuts
added to food
• Reduce sugar intake. Add only a small amount to your
drinks or replace it with a sugar substitute
• Drink as much water as possible between Iftar and
Sahoor meals so that the body can adjust its fluid
balance in time. Water, unsweetened juice, low fat
laban and low fat soup are excellent sources of
nutrients and fluids
• Replace sweetened juices, Vimto, Gamardine (apricot
nectar) with unsweetened juice or diet drinks
•
Nutritional Tips to Avoid Weight Gain
During Ramadan (con’t)
• Increase the intake of vegetables and salads without
adding oil/or salads dressings. Consume fruits,
vegetables, non fat yogurt, or laban for snacks
• Do not consume a lot of carbohydrates. Mix your
steamed rice with legumes or vegetables to add flavor,
fiber, and to increase your satisfaction. Limit the
amount of cooked rice or pasta to one cup
• Do not eat two large meals a day. It is better to divide
your meals into three meals (Iftar, midnight and
Sahoor meals)
Nutritional Tips to Avoid Weight Gain
During Ramadan (con’t)
• Watch portion size
• Eat slowly and chew food very well
• Do not sleep immediately after Iftar and Sahoor meals
since your body will take 2 – 3 hours to digest the food
• Increase your daily activity. Practice walking for 30-45
minutes/day, or take a swim, or go to the exercise
room
How to make traditional Ramadan
dishes healthier
• Samboosa:
- Do not fry; bake instead
- Fill with vegetables, lentils / legumes or low fat
cheese
• Hareese & Jareesh
- Use lean meat or skinless chicken during cooking
- Decrease or avoid adding oil to on top
How to make traditional Ramadan
dishes healthier (con’t)
Sweets:
- Use less sugar and fat
- Eat a smaller portion
- Replace sweets with fresh fruits
Pudding:
- Make fruit puddings
- Use less sugar
- Prepare puddings with low fat /non fat milk
- Eat them between meals
Thank you
&
wish you happy, safe and
healthier Ramadan