TO-DO LIST for the month of RAMADAN!

Fasting changes your diet routine as meals are limited to the morning and evening which causes the body’s metabolism to slow down. Some may experience discomfort during the day.Meals with adequate nutrients can help maintain good health. 

In order to enjoy a healthy and a safe fast, consider the following:

Divide your food into three meals. Sehri is the morning meal when the fast starts, iftar is the evening snack when the fast is broken and then dinner.

Include complex carbohydrate foods rich in fiber, such as those found in grains and seeds. For example, whole wheat (roti), brown rice, daal, beans, fruits and vegetables should be eaten, particularly during sehri. Fiber-rich foods help increase the feeling of fullness, promote good blood glucose levels and help with regularity. Fasting during the day can also increase the level of stomach acid which results in feelings of pain or discomfort. High-fiber foods during dinner can help neutralize this acid and alleviate pain. (Remember to increase fluids with fiber intake to prevent excessive gas).

During iftar, dates and juice are traditionally consumed. Include 3 dates and 120 ml of juice to normalize possible low sugar and deliver the much-needed hydration along with “instant” energy. 

Avoid frying food, and if you really need to fry it, use very little quantity of cooking oil. Choose lower fat and lean cuts of meat. Before cooking, skin chicken and remove any visible fat.

Eat slowly and chew food well. Because you have not eaten throughout the day, you would want to eat large quantity of food in a small amount of time. You need to remember that it takes only 20 minutes for your stomach to signal your brain that you are full, so put small proportions of food on your plate first.

Walking at least half an hour everyday is a perfect routine activity. It will help your metabolism as well as keep your mind stay clear. However, walking right after a big meal isn't a good idea because blood needs to move to your digestive system rather than to your muscles. Wait an hour or so, after a heavy meal,before indulging in any exhausting activities. Best to keep your meals light.

Drink as much fluid (preferably water) as possible. It is advisable to consume at least 6 to 8 glasses between iftar and bedtime so that your body may adjust fluid levels in time for the next day.