During the holy month of Ramadan, our diet should not differ very much from our normal diet and should be as simple as possible.
In view of the long hours of fasting, we should consume slow digesting foods including fibre containing-foods rather than fast-digesting foods as the food last longer resulting in less hunger during the day. Slow digesting foods last up to 8 hours, while fast-digesting foods last for only 3 to 4 hours.
Slow-digesting foods are foods that contain grains and seeds like barley, wheat, oats, millet, semolina, beans, lentils, wholemeal flour, unpolished rice, etc. (called complex carbohydrates).
Fast-burning foods are foods that contain sugar, white flour, etc. (called refined carbohydrates).
Fibre-containing foods are bran-containing foods, whole wheat, grains and seeds, vegetables like green beans, peas, spinach, and other herbs like peppermint, the leaves of beetroot (iron-rich), fruit with skin, dried fruit especially dried apricots, figs and prunes, almonds, etc.
Fried foods, very spicy foods and foods containing too much sugar, such as sweets, can cause health problems and should be limited during Ramadan. They cause indigestion, heart-burn and weight problems. Fasting can often increase gastric acidity levels causing a burning feeling, a heaviness in the stomach, and a sour mouth. This can be overcome by eating foods rich in fibre such as whole wheat bread, vegetables, hummus, beans, and fruits. These foods trigger muscular action, churning and mixing food, breaking it into small particles, and thus help reduce the build up of acid in the stomach.
Dates are excellent source of sugar, fibre, carbohydrates, potassium and magnesium and have been recommended since the days of Prophet Mohammad as a good way of breaking the fast. Almonds are rich in protein and fibre with less fat. Bananas are a good source of potassium, magnesium and carbohydrates.
Drink as much water or fruit juices as possible between iftar and bedtime so that your body may adjust fluid levels in time. However, the intake of large amounts of caffeine-containing beverages should be avoided, especially at sahur. For example, drinking too much tea will increase urine output and inevitably cause the loss of valuable mineral salts.
It is recommended that everyone engage in some kind of light exercise, such as stretching or walking.
For Dinner, consume food from the following groups:
Meat/Bean group: eg. chicken, beef, lamb, fish, green pea, chickpea, lentil and beans.
Bread/Cereal group: eg. Whole wheat bread and cooked rice. This group is a good source of complex carbohydrates, which are a good source of energy and provide some protein, minerals, and dietary fiber.
Milk group: Milk, yogurt, or cottage cheese.
Vegetable group: Mixed vegetable salad such as lettuce, carrot, parsley, cucumber, broccoli, coriander leaves, cauliflower or other vegetables as desired. Vegetables are a good source of dietary fiber, vitamin A, carotene, lycopenes, and other phytochemicals, which are antioxidants. These are helpful in the prevention of cancer, cardiovascular diseases, and many other health problems.
Fruits group: Citrus and/or other fruits. Eat fruits as the last item of the dinner or soon after dinner, to facilitate digestion and prevent many gastrointestinal problems. Citrus fruits provide vitamin C. Fruits are a good source of dietary fiber.
For Pre-dawn meal or Sahur:
Consume a light sahur. Eat whole wheat or oat cereal or whole wheat bread, 1-2 serving with a cup of milk. Add 2-3 teaspoons of olive oil or any other monounsaturated or polyunsaturated fats in a salad or the cereal. Eat 1-2 servings of fruits, as a last item.
For Iftar:
3 dates, 1/2 cup of orange juice, 1 cup of vegetable soup, 2 plain graham crackers. The sunnah of dates and water make a wonderful combination to gently break the fast without placing the body into a state of shock, i.e a sudden drop in blood pressure.
Meat/Bean group: eg. chicken, beef, lamb, fish, green pea, chickpea, lentil and beans.
Bread/Cereal group: eg. Whole wheat bread and cooked rice. This group is a good source of complex carbohydrates, which are a good source of energy and provide some protein, minerals, and dietary fiber.
Milk group: Milk, yogurt, or cottage cheese.
Vegetable group: Mixed vegetable salad such as lettuce, carrot, parsley, cucumber, broccoli, coriander leaves, cauliflower or other vegetables as desired. Vegetables are a good source of dietary fiber, vitamin A, carotene, lycopenes, and other phytochemicals, which are antioxidants. These are helpful in the prevention of cancer, cardiovascular diseases, and many other health problems.
Fruits group: Citrus and/or other fruits. Eat fruits as the last item of the dinner or soon after dinner, to facilitate digestion and prevent many gastrointestinal problems. Citrus fruits provide vitamin C. Fruits are a good source of dietary fiber.
For Pre-dawn meal or Sahur:
Consume a light sahur. Eat whole wheat or oat cereal or whole wheat bread, 1-2 serving with a cup of milk. Add 2-3 teaspoons of olive oil or any other monounsaturated or polyunsaturated fats in a salad or the cereal. Eat 1-2 servings of fruits, as a last item.
For Iftar:
3 dates, 1/2 cup of orange juice, 1 cup of vegetable soup, 2 plain graham crackers. The sunnah of dates and water make a wonderful combination to gently break the fast without placing the body into a state of shock, i.e a sudden drop in blood pressure.
Info taken from: Healthy Fasting..Healthy eating article (Zawya)
