1. Nutritional Guidelines for Healthy Eating During Ramadan
4/1/2017
Nutritional Guidelines for Healthy Eating During Ramadan

2. Introduction
Ramadan fasting has spiritual, physical, psychological, and social benefits; however, problems may occur, if fasting is not properly practiced. No need to consume excess food at Iftar or Sahoor
Basal metabolism slows down during Ramadan fasting. A diet that is less than a normal amount of food intake but balanced is sufficient enough to keep a person healthy and active during the month of Ramadan

3. Nutritional Views
Fasting during the holy month of Ramadan provides an excellent opportunity for participants to makes changes to a more healthy lifestyle, providing a golden opportunity for weight loss, changes in diet and smoking cessation
The healthiest way to eat is to choose a variety of nutritious foods that provide all the nutrients a body needs

4. Nutritional Views (con’t)
Before deciding to fast, people with medical conditions should seek a doctor’s advice. Meal timings and medications may need to be adjusted

5. Iftar Meal
The body's immediate need in Iftar time is to get energy. Dates and juices are good sources of sugars to bring low blood glucose levels to normal
For starters, a few dates (3 pieces) and a cup of soup (vegetable, oat, lentils, beans, grains) plus a cup of fruit juice are recommended
Salad comes next. Vegetables provide a good amount of vitamins, fiber and minerals

6. Iftar Meal (Con’t)
The main dish can be composed of protein such as meat, preferably lean meat, poultry or fish
Try to avoid frying. Fried foods absorb more oil, which increases calorie intake and may lead to weight gain and poor digestion
It is very important to consume complex starches, such as pasta or rice cooked with vegetables or whole grains or cooked beans or baked/steamed potatoes, which are nourishing and filling. These food items should not be prepared with too much fat or salt

7. Iftar Meal (Con’t)
Sweet foods are composed of high fat and sugars thus providing a lot of calories. Sweets should be consumed in moderation
Fruits are recommended due to their content of fiber minerals, antioxidants and vitamins. Fresh fruits are in low calorie content in comparison to sweets, and are almost fat and salt free

8. Sahoor Meal Avoid heavy meals
A cup of low fat/non fat milk, laban or yogurt, a piece of fruit and a low fat cheese or labneh sandwich are recommended
It is recommended to consume slow digesting and fiber containing foods, such as complex carbohydrates
Complex carbohydrates and high fiber foods are slow-digesting foods that include grains and seeds like barley, wheat, oats, beans, lentils, whole wheat bread, brown rice, vegetables, fruits with skin, dried apricots, figs, prunes and dates

9. Sahoor Meal (cont’)
Avoid too much tea or coffee at Sahoor, as caffeine makes you pass more urine taking with it valuable minerals that your body would needed during the day

10. Health problems * Constipation
Many health problems can emerge as a result of excess food intake and unbalanced diet
* Constipation
Causes: too little water and not enough fiber in the diet
Remember: increase water intake, fiber diet
* Indigestion
Causes: over-eating. Too much fried and fatty foods, spicy foods
Remember: do not over-eat, drink unsweetened fruit
juices and water. Avoid fried foods

11. Health Problems (con’t)
* Low Blood Pressure
Causes: too little fluid intake, decreased salt intake
Remember: keep cool, increase fluid and use salt in moderation, and if repeated, consult your doctor
* Headache
Causes: caffeine and tobacco-withdrawal, lack of sleep and hunger
Remember: cut down caffeine and tobacco slowly. Herbal and caffeine-free drinks may be substituted

12. Health Problems (con’t)
* Low Blood Sugar
Causes: having too much sugar specially at Sahoor. The body produces too much insulin causing the blood glucose to drop
Remember: Limit sugar- containing food drinks.
Caution: diabetics may need to adjust their medication in Ramadan and consult their doctors

13. Additional Nutritional Guidelines
Eat less fried and fatty foods, such as French fries, fried samboosa and fatty sweets
Eat fewer foods containing a large amount of sugar

14. Nutritional Tips to Avoid Weight Gain During Ramadan
Fasting during Ramadan is a golden opportunity for weight loss. This can be accomplished since the total caloric intake is reduced and the efforts are made to increase the metabolic rate
There are many positive lifestyle changes and dietary patterns that support weight-loss during Ramadan which can continue afterwards

15. Nutritional Tips to Avoid Weight Gain During Ramadan (con’t)
Use only a little oil in cooking. Avoid fried food. Instead: Steam, bake, or grill your food
Try to replace cream soup with low fat whole grain or vegetable soups
Do not add oil/butter or ghee on the top of Hareese or Jareesh
Limit meat portions to 5-6 ounces (same for fish or chicken) and select lean cuts or skinless poultry

16. Nutritional Tips to Avoid Weight Gain During Ramadan (con’t)
Replace sweets with fresh fruits
Monitor dates consumption. Remember that each piece provides 20 calories
Use low fat/non fat milk and dairy products
Replace Gishda (heavy cream) with low fat Labnah
Use non fat milk to make custard, mohalibiyah, or pudding
Steam the rice; do not add oil to it

17. Nutritional Tips to Avoid Weight Gain During Ramadan (con’t)
Nuts are healthy additions to any diet, but they are high in calories. So avoid or limit the amount of nuts added to food
Reduce sugar intake. Add only a small amount to your drinks or replace it with a sugar substitute
Drink as much water as possible between Iftar and Sahoor meals so that the body can adjust its fluid balance in time. Water, unsweetened juice, low fat laban and low fat soup are excellent sources of nutrients and fluids
Replace sweetened juices, Vimto, Gamardine (apricot nectar) with unsweetened juice or diet drinks

18. Nutritional Tips to Avoid Weight Gain During Ramadan (con’t)
Increase the intake of vegetables and salads without adding oil/or salads dressings. Consume fruits, vegetables, non fat yogurt, or laban for snacks
Do not consume a lot of carbohydrates. Mix your steamed rice with legumes or vegetables to add flavor, fiber, and to increase your satisfaction. Limit the amount of cooked rice or pasta to one cup
Do not eat two large meals a day. It is better to divide your meals into three meals (Iftar, midnight and Sahoor meals)

19. Nutritional Tips to Avoid Weight Gain During Ramadan (con’t)
Watch portion size
Eat slowly and chew food very well
Do not sleep immediately after Iftar and Sahoor meals since your body will take 2 – 3 hours to digest the food
Increase your daily activity. Practice walking for minutes/day, or take a swim, or go to the exercise room

20. How to make traditional Ramadan dishes healthier
Samboosa: - Do not fry;  bake instead - Fill with vegetables, lentils / legumes or low fat cheese
Hareese & Jareesh - Use lean meat or skinless chicken during cooking - Decrease or avoid adding oil to on top

21. How to make traditional Ramadan dishes healthier (con’t)
Sweets: - Use less sugar and fat - Eat a smaller portion - Replace sweets with fresh fruits
Pudding: - Make fruit puddings - Use less sugar - Prepare puddings with low fat /non fat milk - Eat them between meals

22. wish you happy, safe and healthier Ramadan
Thank you &
wish you happy, safe and healthier Ramadan