As part of the rituals, almost all the major religions in the world have fasting. Whether it is Shashtti, Ekadashi, Ramadan, Easter or any other rituals which involve a pilgrimage or sometimes not, fasting is a must. During the time of fasting one eats minimally, taking in only the easily digestible, especially vegetarian food. Fried and masala filled food is totally avoided including meat in some religions. Thus, the body undergoes a detoxification effect burning the extra calorie stored in our body for day to day chores. For Ramadan, its 30 days of fasting. The fasting is from dawn to dusk in which no food and water are consumed. All the sinful behaviours of getting into a fight with others, cursing, abusing which affect one’s mental well being is also prohibited. Another norm is to remain celibate and offer salats (a.k.a namaz) or prayers. A pre-dawn meal called Suhur is allowed before the start of the fast and the fast is broken by Iftar. Suhur should be hearty and healthy and should provide energy throughout the day. For this purpose, the Suhur and Iftar meals are advised to contain fruits, fruit juices or porridge.
Dates
Dates are the best and prescribed option for Suhur as well as Iftar. Dates contain plenty of iron and its sweet in taste. It gives energy requirement for the day, thanks to the iron content in it. Dates can be had along with milk or water. But one should avoid consuming dates dipped in sugar syrup.
Nuts
Nuts have high calorific value and excess intake may increase your weight. From 100 gms of nuts(of any type), one will get 550 calories of energy. Nuts contain monounsaturated fatty acid which is good for the heart. Especially Almonds and Walnut. One handful of peanuts also won’t do any harm. You’ll get extra protein and B complex. Usually, 40gms/day, equal to two tablespoons, is the advised intake. As roasted items contain excess calorie that should be avoided. For this reason, plain nuts are the most recommended.
What’s the scientific base of fasting?
The bodily activities during the fasting hours are performed by using the previously stored excess fat in our body. Thus a fat burning process happens during fasting and if you are fasting keeping all the norms in mind, you may be able to get a trimmed body after Ramzan. Those who make Suhur and Ifttar, a grand eating ceremony won’t get any result, to say frankly.
In the opinion of Rahma Ali, Clinical Dietician at Burjeel Hospital Abu Dhabi, both Suhoor and Iftar should be well-balanced and
contain items from each food group, such as vegetables, cereals, meat, dairy products and fruits and the Glycemic Index should also
be kept in mind.
What to eat during Suhur?
1.Eggs
They are protein rich and nutritious. It’s tasty and helps you to stay whole day fuller.
2.Oatmeal
Rich in fibres Oats is a perfect meal for Suhur. It slows digestion and helps to lower cholesterol and blood glucose levels, through the fibre’s metamorphosis to a gel form. It keeps us energized through our fast.
3.Calcium and Vitamin rich food
Dairy products are the best available option in this regard. Milkshakes and smoothies like vanilla, honey milkshake and yoghurt smoothie can be tried.
What not to eat during Suhur?
1.Simple or refined carbohydrates
Avoid sugar, white flour, pastries, doughnuts and croissants. These food items are low in nutrients and last only 3 to 4 hours.
2.Salty Food
While fasting avoid salted nuts, pickles, chips and food that contain soya sauce.
3.Caffeinated drinks
Coffee causes dehydration and insomnia, so its better to avoid it during fasting.
What to eat during Ifftar?
1.Potassium-rich fruits
Dates are the best option which hydrates, energizes and regenerates you after long hours of fasting.
2.Sufficient fluids
Drink water, fruit juices between Ifttar and bedtime. Keep yourselves hydrated.
3.Raw Nuts
Almond is a perfect Ifttar item that provides your body with good fat and helps you feel full and in control.
4.Hydrating Vegetables
Vegetables which are rich in fibre and with hydrating properties should be taken. Cucumbers, lettuce etc are the examples.It keeps your body cool, make your skin healthy and avoid constipation.
What not to eat during Ifttar?
1.Carbonated drinks
Avoid Coke, Pepsi, Mirinda, Fanta, Tank, Rasna etc and keep yourselves content with water or coconut water.
2.High-sugar foods
Sweets, chocolates etc should be avoided because it makes you gain weight and regular intake leads to health complications.
3.Fried Foods
greasy and fried food, oily curries and greasy pastries should be avoided. It includes Samosa, fried chicken, beef curry, mutton curry etc.
See also :Ramadan : Foods to eat and avoid during sehri
So on this pious month of Ramazan keep yourselves content with the spiritual mood keeping your mind fresh through the spiritual thoughts and keeping your body healthy through the right food. Happy Ramzan.
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