Tips for Ramadan Fasting

                   


Ramadan fasting hours this year will be the longest in 32 years. According to experts from the Sharjah Science Museum, they will last for more than 15 hours. Conclusively, it’s important now more than ever to fast in as healthy a way as possible. That’s achievable through the following ten tips recommended by American Surgecentre dietitian Hala Abu Taha.

1. Have both meals: In order to keep the body functioning during fasting hours, a person should consume Iftar, Suhur, and a snack in between. According to Abu Taha, the body enters a fasting state eight hours after its last meal, when it’s done absorbing nutrients from food. To continue providing it with liveliness, having these two meals and a snack is vital.

2. Start with dates and laban: The best way to break a fast is with dates and a cup of laban. These sources of simple sugar and protein are a great way of compensating the energy that’s lost during abstention.

3. Non-creamy soup: It’s also good to start Iftar with a warm and non-creamy soup. Because it’s lighter than solid food, it can prepare a person’s stomach to receive food with better digestion and less discomfort.

4. Take a break: After starters, it’s best to wait 10 minutes before having the main meal. This way, the stomach won’t be overwhelmed with the sudden, large amount of food, and the person won’t feel bulky and overly satisfied.

5. A balanced main meal: To have a balanced main meal, a person should have one source of lean protein (grilled fish or chicken), one source of carbohydrates (brown rice or boiled sweet potatoes), and one source of raw or cooked vegetables.

6. Baked not fried: Though it’s common to have appetisers like samosa or kibbeh in Ramadan, Abu Taha advises having them in a lighter version; baked instead of fried. “It will guarantee less after-meal discomfort and less calorie intake,” she says.

7. Fruits for dessert: Because sweets are plentiful in Ramadan, people prefer them over fruits. However, Abu Taha stresses that fruits should be the go-to choice of sugar. If they’re not, Ramadan sweets such as Katayef could be healthy if they’re baked and not fried. In addition, the syrup should be applied with a teaspoon rather than dipped in,” says Abu Taha.

8. Have Suhur late: Having Suhur exactly before fasting hours will provide the body with the source of energy it needs to maintain production for the next day. A nutritious Suhur meal consists of a combination of complex carbohydrates (whole wheat bread), protein (boiled eggs, turkey slices or white cheese), vegetables (freshly cut), and calcium (low fat milk or laban).

9. Stay hydrated: While tea, coffee, and juices are popular drinks during Ramadan, the most important one is water. “At least two litres of water should be consumed daily. It might be challenging, but having a bottle of water around is a good reminder for us to drink,” says Abu Taha.

10. Do exercise: Exercise should continue during Ramadan unless indicated otherwise by a doctor. It’s healthy if done for 1 hour, 3-4 times a week, says Abu Taha.

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Source: qatarday.com/blog/information/tips-for-ramadan-fasting/5596