During the holy month of Ramadhan food is an integral part of the fast. Unfortunately, many give little thought to their diet as their taste buds only crave oily and sugary foods that are unhealthy for them. Since deep fried foods such as Samosas, Mandazis and Bhajias are the most popular foods that people are accustomed to preparing during this holy month.
However, in order to make the most of Ramadhan and receive both the health and spiritual benefits, it is advisable that one consumes a balanced diet; consisting of carbohydrates, lean sources of protein, vegetables and fruits. Including, adequate quantities of essential nutrients, salts and water.
There are potential health complications one can experience after breaking the fast. These include heartburn, constipation, headaches, and dehydration among others. However, these complications can be treated and prevented with a proper and balanced diet.
So what should a healthy balanced iftar (the meal that breaks the fast) diet consist of? Manaan Mumma, a nutrition Advocacy Manager at the Kenya AIDS NGO’s Consortium (KANCO) says, when breaking the fast one should first drink some water to rehydrate the body and eat dates that provide a good source of energy. She advices one take a balanced diet consisting of carbohydrates, proteins, and plenty of fruits and vegetables.
During Suhoor (the pre-dawn meal) Manaan say, in order to delay hunger it is important to eat foods that are rich in protein and fiber such as meats, eggs, beans, bran, cereals, whole wheat and vegetables including green beans and almost all fruits. Oats, whole wheat bread, apples and pears are high in fiber which is important for the digestive system and keeps one full for longer periods.
She also recommends people avoid eating heavily-processed and deep fried foods. These are fast burning foods that contain carbohydrates in the form of sugar, making one hungry during the fast. Such foods also cause rapid weight gain and increase cholesterol levels in the body.
One should also avoid caffeine based drinks such as tea, coffee and Soda as caffeine is a diuretic and stimulates water loss through urination.
Other than the traditional methods of cooking during Ramadhan, She urges people to adopt healthier cooking alternatives. For example bake your samosas instead of deep frying them, grill your meat instead of cooking them with a lot of oil. Therefore, generally observing the amount of oil used in your cooking.
“A good rule of thumb is using the round plate/clock method whereby half the plate should contain vegetables, a quarter starch and the other quarter proteins” – Manaan.
In order to stay healthy and active during the month of Ramadhan, it is paramount to have portion control. “A good rule of thumb is using the round plate/clock method whereby half the plate should contain vegetables, a quarter starch and the other quarter proteins”, she said.
If one takes a balanced diet during Ramadhan, there are many health benefits to gain. These include weight loss, better control of diabetes, lower cholesterol levels and reduction in high blood pressure.
Detoxification also takes place as toxins are dissolved and expelled from the body. After a few days of fasting higher levels of endorphin hormones appear in the blood resulting in better levels of alertness and an overall feeling of general mental wellbeing.
As the final days of Ramadhan approach, one should always keep in mind the aim of Ramadhan is to have self-discipline and self-control. The only way to achieve this and receive all the health and spiritual benefits of Ramadhan is to remember incorporating a balanced diet goes a long way.
By: Leila Adam
