Doha, 5 June, 2017: Hamad Medical Corporation’s (HMC) Clinical Dietitian, Ms. Sawsan Riad Rizeq, says preparing meals in Ramadan with fresh ingredients and cooking them in a healthy manner helps ensure foods retain their nutritional value.
“Ramadan is here again and many families have prepared well ahead for the fasting month. Fasting during the month of Ramadan is an opportunity to make significant changes to your lifestyle and to develop the resolve to make healthy life choices. Aim to prepare and eat foods made with fresh ingredients throughout the month,” she said.
According to her, a practical guide toward achieving healthy eating throughout the fasting period includes:
- Choosing nutritious foods: Choose nourishing foods such as cereals, vegetables, fruits, lean cuts of meat, legumes and low-fat dairy products.
- Adjust the quantity of the food you eat: Large amounts of food equal large numbers on a weighing scale. It is better to eat in moderation, especially during the Iftar meal when hunger may be at its peak.
- Include nutritious foods in every meal: Start your meal with a few pieces of dates, which are rich in simple sugar and can be a quick source of energy that is easily digested. Also include some mineral drinks and water to prevent thirst after a long day of fasting.
- Drink milk or laban instead of sweetened juices and soft drinks: These beverages will quench your thirst and provide you with an ample amount of protein and calcium.
- Eat a varied diet: Repeating the same meals may prevent your body from getting all the nutrition needed to function properly. The more varied your meals, the greater the nutritional benefit.
According to Ms. Rizeq, dates are an excellent choice for breaking one’s fast. “Eating dates will provide a refreshing burst of much-needed energy after fasting the whole day. Similarly, a small glass of unsweetened fruit juice will also have a revitalizing effect. However, the Iftar meal should remain a meal and not a feast,” she offered.
She noted that it is best to eat moderately during the Suhoor meal, eating foods that are filling and will provide enough energy to last for many hours without being excessive. She recommends eating slow-release carbohydrates that will keep blood sugar levels more stable between meals and help you feel satiated.
“Complex carbohydrates are foods that will help release energy slowly during the long hours of fasting. These are found in grains and seeds like barley, wheat, oats, millet, semolina, beans, lentils, whole meal flour and basmati rice. Fiber-rich foods are also slow digesting and include bran, whole wheat grains, vegetables such as green beans and almost all fruits,” she highlighted.
Ms. Rizeq noted it is best to avoid, or at least limit, certain foods during Ramadan, including:
- Simple or refined carbohydrate rich foods like sugar and pastries: These foods will only keep you feeling full for three to four hours and are low in essential nutrients.
- Salty food: An imbalance of sodium levels in your body will make you very thirsty while fasting. Try to avoid salted nuts, pickles, chips and condiments such as soya sauce and ketchup.
- Fried foods: Greasy and fried foods like dumplings and samosas should be avoided. Also avoid oily curries and greasy savory pastries.
- Carbonated drinks: Avoid drinking processed beverages and carbonated drinks. Stick to regular water or fresh fruit juices.
- Caffeinated drinks: Coffee and tea have caffeine which leads to insomnia and restlessness. They can also have a diuretic effect, increasing thirst.
Ms. Rizeq encourages drinking at least two liters of water per day during the month of Ramadan in order to compensate for the fluids lost while abstaining from food and water. She highlighted that staying hydrated will also help prevent dehydration due to thirst and the high outdoor temperature.
The Ministry of Public Health, HMC and the Primary Health Care Corporation (PHCC) have partnered again this year to provide the public with information about common health issues through their Ramadan Health website. Introduced last year, the website is Qatar’s first online resource devoted to health and wellness during Ramadan and is available at
www.hamad.qa/ramadanhealth.