Zarina Patel

This year Ramazan is taking place during the long days of summer. The long hours of fasting requires extra preparation of healthy meal plan for sehri and iftar to remain well throughout the holy month.

Here are some tips to help you stay fit and healthy during this holy month. 

- Avoid Dehydration:

The human body is made up of 65 to 75 percent water. Without it, it cannot function properly. People fasting during Ramazan often complain of dehydration, a condition that occurs when the loss of body fluids, mostly water, surpasses the amount that is taken in. The common symptoms of dehydration are headaches, tiredness and concentration difficulty. Severe dehydration can lower blood pressure.

Some foods can reduce water and other body fluids. When you eat these foods at sehri time or throughout the fasting break, you will not feel dehydrated during the fasting time. The caffeine content of tea and coffee leads to loss of water which increases thirst so avoid having extra cups of tea especially at sehri.

Avoid foods containing high amount of sodium. Salt stimulates thirst, because to dilute the salt, body cells excrete water and send a thirst signal to brain saying they need more water. Therefore, it is a good idea to pass up a lot of salty foods such as French fries, salty snack foods, fast foods, and chips.

Sugary foods and drinks are as dangerous as salty foods. Sugar drawing water out of body cells and make us feel thirsty. According to a study, sugary drinks create an acidic environment that can impair enzyme function and decrease your body’s water storage capacity, which is necessary to metabolize all the extra sugar.

Drinking plenty of fluids, as well as consuming fluid-rich foods, such as fruits, vegetables and stews is very important to replace fluids lost during the day and to start the next day of fasting well hydrated. To rehydrate after long hours of fasting, drink juices made from fruits like lime, lemon, cantaloupe, watermelon, pears, pineapple and grapefruit. Coconut water is a great source of electrolytes with simple sugars and minerals that replenish water loss. Add cool foods like cucumbers, tomatoes, oranges and onions which help in reducing body heat.

However, it must be remembered that over consumption of water can lead to bloating and indigestion.

Drinking iced water to break your fast does not replenish your thirst but can cause your blood vessels to contract and cause indigestion. For this reason, it is recommended you drink water at room temperature or slightly cold. Do not drink too much water immediately after Iftar as it can contribute to fatigue and stomach pain.

- Look for the fresh foods:

Fresh, raw foods are full of nutrients and good for digestion. To maintain good health throughout the month of Ramazan make sure to include grains, proteins, vegetables, fruits and healthy fats at iftar and sehr.

Add milk based sweets to iftar diet such as pudding, berfi and rasmali in moderate quantity. Oats, whole wheat bread, are slow-releasing carbohydrates, keep blood sugar steady, and giving you a feeling of fullness for the greater part of the day. Whole grains contain nutrients like fiber and vitamins that can help manage your blood pressure and your blood sugar levels.

Meats, legumes, eggs, cheese, yogurt, and dairy products are rich in proteins. Ensure you have at least one of these sources in every Ramazan meal since proteins are very important to conserve energy level throughout the day.

Avoid processed foods, like chips, cookies, cake, fizzy drinks, etc because they are loaded with extra calories and lack essential nutrients as well.

Potatoes with the skin, vegetables such as spinach, peas and almost all fruits including apples, banana, melon, and pineapple should be a part of your diet during Ramazan.

It should be remember that not all vegetables and fruits are healthy; consumption of foods like fried or breaded vegetables, fruits in heavy syrup and frozen fruit with extra sugar should be limited.

Chickpeas are also a power packed option for breaking the fast. It is an excellent source of the trace mineral manganese, in addition to other health essential nutrients like thiamine, magnesium, and phosphorus. Manganese acts as an essential co-factor that plays a vital role in energy production. The presence of soluble fiber, high protein, and iron content also aid in the proper management of sugar levels in the body. The high fiber content in chickpeas helps in promoting a healthy digestive system and intestine by lowering the risk of digestive disorders.

Take it easy:

Overeating after fasting is a common problem, which can cause acute stomachaches, inflammation and severe diarrhea. During fasting our digestive track goes on vacation, so do not overburden it. Doctors recommend that never break your fast with extensive meal. The fast should be broken gradually with a date and water then after a short break take main meal.

Dates are a great source of energy for the body, helping it to secrete digestive enzymes in preparation for the upcoming meal. Eat slowly and chew meal thoroughly after fasting. Consume more vegetables and fruits. They fill stomach quickly, contain fewer calories and are digested quickly.  

Iftar meal is incomplete without fried foods such as pakoras, samoosa and rolls. These fried foods definitely taste good, but overeating of these fried foods leaves you feeling bloated and heavy after half an hour. It is a proven fact that the effects of oily, greasy food do not just vanish a few hours after eating them, but can also linger into the next day, well after sehri.

A nutritionist recommends that “If your body receives too much of food all of a sudden after being deprived of it for an entire day, it may lead to indigestion and other gastric problems. Start with some fruits, yogurt, and many cooling fluids like sherbets or smoothies and then go on to relish your main course after a while. This will give your stomach some time to process and will ensure proper functioning.”

Coffee, spicy foods and fried stuff known to be irritating to the system, and must be avoided during the breaking process. If you take, three meals then take light dinner at least 2 hours after Iftar. Maintaining a healthy weight should be a part of your healthy diet. Monitoring the serving sizes and the number of helpings of the foods that you eat may prevent you from eating too many calories.

Simple diet plan for Ramazan:

Sehri meal:

* Oats porridge.

* Fruits, dates and nuts

* Scrambled egg/egg omelets

* Whole wheat bread

* Yogurt

Iftar meal:

* Two medium size dates

* A glass of water (not chilled)

* Chickpeas salad (lemon, onion, tomatoes, little salt and pepper)

* Fruit salad (Banana, pineapple, apple or any seasonal fruit)

* Diluted fruit juice or smoothie.