During the 9th month of the Islamic lunar calendar, most of those who follow the religion fast and abstain from consuming food and drinks from dawn to dusk for a month. This act of fasting is to remind them of less-fortunate people and encourages practice gratitude. Moreover, one of the pillars of Islam, practising fasting during the holy month of Ramadan, is mandatory for all healthy adults.
While fasting during Ramadan, one must refrain from all food and drink, including water, from sunrise to sunset. Before dawn, Muslims prefer to eat a meal known as suhur. This meal often resembles breakfast, but more dinner-like foods are included since this meal provides sustenance till sunset. After sun-down, those observing the ritual of Ramadan break their fast with iftar. This meal usually starts with dates and water or milk, followed by dinner. Individuals practising Ramazan are encouraged to snack between iftar and suhur, including dinner after iftar and a light snack before bedtime. During this time, hydration is very important.
Tips to sustain the during the fast:
Including high-fibre foods can help improve satiety, which can help one sustain the fast.
Avoid oily foods at suhur, as these can make one feel thirsty, sluggish and tired.
Having a glass of milk in the morning can help neutralise the acids in the stomach and help prevent acidity/ bloating.
Including fruits and vegetables can help in balancing electrolytes.
Drink plenty of sugar-free and non-caffeine drinks before you start the fast to avoid being dehydrated during the day.
Avoid sugary, fizzy drinks and fruit juices at iftar/ suhur as these will raise blood sugar levels and make you feel thirstier.
Ensure to have suhur, as this is one meal that can keep your energy levels stable until iftar.
Don’t over-eat during iftar. It can lead to indigestion and unhealthy weight gain. Make sure to include healthy, well-balanced meals instead of a big feast.
Ideal foods to include during suhur
Fruits and vegetables
Rice and alternatives – include high-fibre grains for slow digestion.
Meat and alternatives – lean meats, low-fat dairy and fish are some great protein sources with limited fat intake. These also help repair and build the body’s tissues and improve immunity.
Your typical suhur meal can include – a glass of milk, fruits, oats porridge or cooked millets, whole wheat-based items and egg or lean proteins like skinless chicken or fish.
Ideal foods to include during iftar
While dates are used to break the fast, avoid having too many as these are high in sugar.
You must include one serving of fruit and one serving of vegetables in your meal.
Include complex carb-based foods instead of sugary sweets, which can help stabilise our energy levels.
A typical iftar meal looks like this – break your fast with two dates and milk. Then you can include shorba or mixed lentil soup, then one kibbe along with a small cup of haleem, vegetable-stuffed paratha, and 2-3 pcs of kebabs (made using less salt) and dahi vada with fresh fruit salad.
Kunafeh, baklava, kholak, and kheer are typically included as desserts. However, limit dessert intake to once a week to restrict refined sugar and fat consumption.
For healthy fasting, include steamed, boiled and grilled foods instead of deep-fried foods to prevent harmful health effects.
References https://www.eatright.org/health/lifestyle/culture-and-traditions/ramadan--the-practice-of-fasting https://www.thequint.com/fit/ramadan-fasting-things-to-do-to-ensure-healthy-fasting#read-more https://www.healthxchange.sg/food-nutrition/food-tips/ramadan-fasting-eat-iftar