Ramadan fasting in 2018 may reach up to 18 hours on some days, making it more important to look after your diet and health during the Holy month.
Although fasting is obligatory for all healthy Muslims, it may be permissible for the pregnant or breastfeeding woman to break their fast if it affects their health and the health of the baby.
During fasting, the body compensates all the carbohydrates and the fats stored in the liver and the muscles to get energy after consuming all the calories present in the foods we eat.
The effect of fasting on the body differs from an individual to another depending on the weather and the duration of fasting. For instance, some people might get a headache, tiredness, hydration. This is not harmful to the body according to some studies, on the condition that you drink enough fluids and water at night.
What We Should Eat to Break Our Fast
When breaking our fast, it's advised to drink plenty of fluids, foods rich in fluids and contain natural sugars for energy. Avoid consuming too much sugar. Here are some examples:
Fluids
Water – it hydrates the body without adding any calories, or sugars.
Milk and juices – they provide the body with a natural source of sugars and minerals. It’s advised to avoid consuming too much of them.
Dates
Breaking the fast with dates is the Sunnah of the Prophet (Peace be upon him). Dates are the best foods to break the fast. Dates supply the body with elements such as potassium, copper, magnesium, and fiber. Dried fruits such as apricots, figs, and plum can be eaten to break the fast.
Fruits
Natural source of sugar, a source of energy, fluids, vitamins, and minerals.
Soups
One of the traditional foods that are used to break the fast. They usually contain chicken or meatballs and are often added to legumes such as lentils, beans, and starches.
After breaking the fast, meals vary by different cultures, but be sure to eat a balanced meal containing starches, fruits and vegetables, dairy products, and protein-rich foods such as meat, fish, eggs, or beans.
You may have a desire for desserts after the meal, which is fine, but try not to consume much of the foods that contain sugars and fats.
What to Eat on Suhoor
Drink plenty of fluids to get enough hydration for the next day. Eat carbohydrates to get energy. Fiber and whole grains are recommended because they are slowly digested. Here are some examples:
Oats: whole grains. Add milk or yogurt. Try it with dried fruits, nuts and grains.
High-fiber cereals: The body supplies fiber with vitamins and minerals. It's usually served with milk, giving it a higher nutritional value because it contains elements such as calcium, iodine, and vitamin B.
Starches: such as rice and couscous. Try eating rice pudding and add fruits to it.
If you eat savory dishes, make sure that they don’t contain large amounts of salt, which increases the thirst during Ramadan.
Yogurt: a good choice in Suhour because it provides nutrients such as protein, calcium, iodine and B vitamins and also contains fluids.
You can combine them with grains and fruits as in the previous examples.
Bread: Choose the types that contain whole grains as they give more fiber. For example, chapattis.
Avoid combining bread and salty foods such as hard cheese, or preserved meat. You can eat it with peanut butter, soft cheese or bananas.
Here comes Ramadan carrying blessings that everyone wants to seize. A healthy diet in Ramadan is one of the best ways to get the full benefit of fasting on the level of health or reward.
What is your favorite meal for breakfast or suhoor?
Sources:
The British Nutrition Foundation - www.nutrition.org.uk
The Eatwell Guide