How was your weekend? Hope you have had a relaxed weekend and now ready to get back to daily routine.
Today, I’m gonna share with you how to stay healthy during Ramadan!
This year, Ramadan will start tomorrow, Tuesday 9 July 2013 and will continue for 30 days until Wednesday, 7 August 2013.
Ramadan is the ninth month in the Islamic calendar, and during this month, muslims do a complete fast (no foods and fluids) from sunrise to sunset. This applies for all Muslims except: the seniors, children until the age of puberty, people with intellectual disabilities, travellers and pregnant, breastfeeding and menstruating women.
It is important to pay extra attention to your health during this period. Imagine doing all the daily work you normally do with no foods and fluids during the day. But, don’t worry- with extra attention to what we eat, we shall go through it just fine!
I am not a Muslim and therefore I am not 100% confident and equipped to give any advice to Muslims during Ramadan. Fortunately, Lina Breik, a Muslim Accredited Practising Dietitian based in Melbourne has put together nutrition advice to stay healthy during Ramadan. and yes, we can definitely trust her!
This is the link to her Healthy Habits for Ramadan.
The summary of her advice is listed below:
- Include low GI complex carbohydrate which are rich in fibre to keep you full for longer. This include multigrain/wholemeal bread and cereal products, basmat rice, lentils, oats.
- Also include a good serve of protein to sustain your energy such as lean chicken, 1-2 eggs, a handful of nuts and seeds or a cup of lentils/chickpeas
- Remember to apply healthy plate model guidelines during Ramadan- 1/4 plate of lean protein, 1/4 plate of low GI complex carbohydrate and 1/2 plate of vegetables.
- Try not to overeat at dinner time. Eat slowly and chew well to help pace yourself. Overeating may lead to indigestion and heartburn later on, that can be very uncomfortable.
- Include supper around 2 hours after dinner. Your healthy choice would be a tub of low fat yoghurt, 1-2 pieces of fruit, a cup of low fat milk, a handful of nuts or hummus dip and vegetable sticks.
- Remember to hydrate well. Lina suggested ‘drink 2 by the hour’ meaning 2 cups of water per hour so from 5pm-10pm you would have consumed 2.5L of fluid to keep you hydrated.
- Avoid as much as possible fried foods, salt and high salt foods that may make you feel sluggish and fatigued.
I hope you get a chance to read her article! but if you don’t, the summary above should equip you too.
Stay well! and happy Ramadan for everyone celebrating.
Until next time- ciao!