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 slow-digesting 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