Healthy dieting during Ramadan

The month of Ramadan is a very important period in the lives of every Muslim. Aside the immense reward derived during this period, it also moves souls closer to their creator thereby making way for spiritual fulfillment and satisfaction. However fasting in this holy month carries a high risk of dehydration as food and drink are limited to before sunrise and after sunset. Furthermore, as fasting individuals are encouraged to wake up very early to have their Suhoor (or pre-dawn meal), sleep deprivation and dehydration can lead to headaches. Below are some little tips on how to carry out a healthy and successful fasting; 1. Don't skip Suhoor (pre-dawn meal) As the saying goes, ‘breakfast is the most important meal of the day’. During Ramadan, it becomes even more important! Although skipping Suhoor to have uninterrupted sleep may sound appealing, you shouldn’t. Skipping Suhoor prolongs the fasting period as the individuals body will need to rely on the previous meal to be provided with all the nutrients and energy until Iftar (dinner). Due to the longer hours of fasting, an individual is more likely to feel dehydrated and tired during the day. Furthermore, skipping Suhoor also encourages overeating during Iftar, which can cause unhealthy weight gain. Secondly,just as it is not advisable to skip Suhoor, over consumption when it is time to break the fast can harm the body. Iftar should be a well-balanced, nutritious meal and not a feast! Overeating and excessive consumption of high-fat foods in particular may result in indigestion and weight gain. Slow down and enjoy each mouthful of your food with a bismillah. Again, it is common for fasting individuals to try to reward themselves with rich, greasy, fried and sugary dishes come meal time. While these foods make you feel good in the short run, they can make fasting the next day more difficult.Aside from the unhealthy weight gain, consuming fatty and sugary foods also cause sluggishness and fatigue. For ulcer patients it can serve as a trigger and In addition, you should limit your intake of salt, especially during Suhoor (pre-dawn meal), as this increases thirst. Instead, try incorporating foods from all the major food groups including fruit and vegetables, rice and alternatives, as well meat and alternatives. Consuming fibre-rich foods during Ramadan is also ideal as they are digested slower than processed foods so you feel full longer. Lastly, drinking as much water as required between iftar (dinner) and Suhoor (pre-dawn meal) reduces the individuals risk of dehydration during fasting. Make every effort to drink at least 8 glasses of fluids daily before dawn and after sundown. Fluids include juices, milk, beverages and soups but water is the best choice. Ideally, you should also cut down on caffeinated drinks like coffee, tea and colas as these have a diuretic effect and promotes fluid loss. A well-balanced diet is key to healthy fasting during Ramadan. May Allah (SWT) accept all acts of Ibadah we perform in this month and beyond!