Ramadan special nutrition tips

With the holy month of Ramadan just around the corner, here are some tips and advice from nutritionists at Nestlé Middle East.

Keep hydrated when it comes to fasting, especially in the hot summer months, fluid replenishment should be your first priority. Your number one choice for hydration should be water – it is free of calories and the only fluid that quenches the body in a healthy way. Aim to drink at least eight glasses of water after Iftar and throughout the night to ensure proper hydration and to avoid dehydration symptoms. Other food items that also contribute to fluid intake are soup, juice, yogurt and coffee, in moderation. Continue to enjoy your coffee we’ve got excellent news for you!  You can continue to enjoy your favorite coffee throughout the holy month.

* Gradually adjust your sipping patterns: If you are a regular coffee drinker and you drink four cups of coffee per day, begin by switching one out of your four cups to decaffeinated coffee two weeks before Ramadan, then eventually shift to two decaffeinated cups and two regular coffees a few days before Ramadan.

At Iftar: You can have your cup of regular coffee two hours after you complete your Iftar meal. This way you would have allowed plenty of time for your body to adjust its blood sugar level with a balanced Iftar. Coffee will also help keep you alert in case you feel sleepy after your meal.

Late nights: If you enjoy the taste of coffee late at night, try a decaffeinated cup before you sleep.

At Suhour: If you wake up for Suhour just before the Athan, you can enjoy a cup of regular coffee along with your balanced meal. This will help you stay alert throughout your long day of fasting.

Will drinking coffee cause dehydration? No.

When coffee is consumed in moderation (3-4 cups a day), it can actually contribute to your fluid intake!  In fact, 1 cup of coffee contains approximately 150 ml of water.  The recommendation however remains to drink 8 glasses of pure water daily.

Have balanced meals “Planning nutritionally balanced Iftar and Suhour meals will help you maintain a healthy weight during the Holy month.  For instance, Iftar  typically fulfills more than 55% of the body’s nutrition needs and balances the sugar levels in the blood and brain.  While on the other hand, Suhour prepares the body for a long day of fasting”.  said Zeinab Maktabi, Nutritionist at Nestle Middle East

It is recommended to have your Iftar over two phases: start with dates, soup and salad, then have your main course.

At Iftar — Break your fast with a date! Dates balance the blood sugar levels and contain beneficial minerals and fibre. Remember moderation, have up to three dates and don’t overeat.

Start with a soup! Soups are a very important part of the Iftar table. They are warm and easy on the stomach and provide the body with some fluids and minerals.

Include salads at every Iftar! Fresh vegetables contain fibres which are an essential part of the diet during Ramadan to avoid constipation and maintain a healthy digestive system. Be creative! Prepare salads which are rich in vegetables of different colours. The more colour the more beneficial vitamins and minerals in the salad.

Avoid fried items! Instead prepare baked pastries or steamed vegetables.    Balance your plate! Fill one fourth with carbohydrates, one fourth with proteins, and the remaining half with veggies. This way you can fulfill all your nutritional needs in a balanced and healthy way.

Desserts in moderation! With each Iftar, serve only one dessert and keep your portion of sweets to not more than three fingers in size. You can have fresh or dried fruits and nuts instead of dessert to satisfy any sweet cravings.

Wake up for Suhour! An example of a well-balanced Suhour: Low-fat milk with cereals or a piece of brown bread with low-fat cheese or boiled egg.    A piece of fruit like banana, apple, dates or watermelon -    Water – Coffee

Stay fit and exercise The holy month of Ramadan and fasting is by no way an excuse to skip your physical activity. It is recommended to do at least 30 minutes of physical activity every day. If you have the energy and stamina, you can go for a 30 minute walk or exercise routine in the gym just before Iftar. If you choose your exercise after Iftar, allow two hours after your meal and go for a light jog or exercise routine.