Health Guidelines for Ramadan

Health Guidelines for Ramadan
You may get weight instead of losing, if you breaks your fast with feast.

In Ramadan, people often go toward heavy feast and food. if care is not established then there is high chances of weight gain as said by Dr Razeen Mahroof who is an anesthetist from Oxford University. He says feasting during the non-fasting hours can be unhealthy and it is better opportunity for people to lose weight in Ramadan.

Message of Ramadan
“The underlying message behind Ramadan is self-discipline and self-control,” This shouldn’t fall apart at the end of the day”.

Balanced diet and

Those observing the fast should have at least two meals a day, the pre-dawn meal (Suher/Shoor) and a meal at dusk (Iftar).

Food intake should be simple and not differ too much from your normal diet. It should contain foods from all the major food groups:

fruit and vegetables
bread, other cereals and potatoes
meat, fish and alternatives
milk and dairy foods
foods containing fat and sugar

Complex carbohydrates are foods that help release energy slowly during the long hours of fasting. They are found in foods such as barley, wheat, oats, millet, semolina, beans, lentils, wholemeal flour and basmati rice.
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Fiber-rich foods are also digested slowly and include bran, cereals, whole wheat, grains and seeds, potatoes with the skin, vegetables such as green beans, and almost all fruit, including apricots, prunes and figs.

Foods to avoid are the heavily processed, fast-burning foods that contain refined carbohydrates (sugar and white flour), as well as fatty food (for example cakes, biscuits, chocolates and sweets, such as Indian mithai).

It’s also worth avoiding caffeine-based drinks such as tea, coffee and cola. Caffeine is a diuretic and stimulates faster water loss through urination.

Meal in Pre-dawn (Sahry)

Sahry, the pre-dawn meal, should be a wholesome, moderate meal that is filling and provides enough energy for many hours.

Sahry should be light and include slow digesting food like pitta bread, salad, cereal (especially oats) or toast so that you have a constant release of energy,” Dr Mahroof says.

It’s important to have some fluids with vitamins, such as fruit juice or fruit. Some people have isotonic drinks (such as Lucozade) to replace any lost salts.

It’s customary for Muslims to break the fast (Iftar) with some dates, in accordance with the Prophetic traditions.

Dates will provide a burst of energy. Fruit juices will also have a similar, revitalising effect. Start by drinking plenty of water, which helps rehydration and reduces the chances of overindulgence. Avoid the rich, special dishes that traditionally celebrate the fast.

Foods to avoid in Ramadan

deep-fried foods, for example pakoras, samosas and fried dumplings
high-sugar and high-fat foods, including sweets such as gulab jamun, rasgulla and balushahi
high-fat cooked foods, for example, parathas, oily curries and greasy pastries

Healthy alternatives

baked samosas and boiled dumplings
chapattis made without oil, baked or grilled meat and chicken. Make pastry at home and use a single layer
milk-based sweets and puddings such as rasmalai and barfee

Cooking methods to avoid

deep frying
frying
excessive use of oil

Healthy cooking methods

shallow frying (usually there is little difference in taste)
grilling or baking is healthier and helps retain the taste and original flavour of the food, especially with chicken and fish


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