Daffodil International University
Faculty of Allied Health Sciences => Nutrition and Food Engineering => Topic started by: goon on July 28, 2012, 07:55:05 PM
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Diet during Ramadan should not differ much from a normal healthy, balanced diet and should be as simple as possible. Usually, most health problems at this time are likely to arise from inappropriate diet or as a consequence of over-eating and insufficient sleep.The dietary guidelines based on variety, moderation and balance holds true during Ramadan as well. A balanced diet improves blood cholesterol profile, reduces gastric acidity, prevents constipation and other digestive problems, and contributes to an active and healthy lifestyle.There is no need to consume excess food at iftar (the food eaten in the period immediately after sunset to break the fast), dinner, or seheri (the light meal generally eaten about half an hour to one hour before dawn). So some guidelines should be followed by all.
Drink lots of water
You should not ignore your water consumption. It seems obvious but drink lots of water between Iftar and sleep, to avoid dehydration. Drinking too much tea will increase urine output and inevitably cause the loss of valuable mineral salts. Avoid caffeinated drinks such as coke, coffee or tea four to five days before Ramadan, gradually reduce the intake of these drinks since a sudden decrease will result in headaches, mood swings and irritability.
Avoid Smoking
It is a health risk factor. If you cannot give up smoking, cut down gradually starting a few weeks before Ramadan. Smoking negatively affects the utilization of various vitamins in the body.
Meal plan
Your meal plan should include:
Bread/ Cereal/ Rice, Pasta Group – 6-11 servings/ day
Meat/ Beans/ Nuts Group – 2-3 servings/ day
Milk & milk products – 2-3 servings/ day
Vegetable Group – 3-5 servings/ day
Fruit Group – 2-4 servings/ day
Added sugar & fat – use sparingly.
Breakfast (Iftar)
2-3 dates, a serving (4 oz) of unsweetened juice(lemon juice or seasonal fruit juice), a cup of light vegetable soup with some pasta or noodles,Steamed rice,puffed rice,yogurt,apple,banana.
The body’s immediate need at the time of iftar is to get an easily available energy source in the form of glucose. Dates and juices in the above amounts are sufficient to bring low blood glcose levels to normal levels. The juice and soup also helps to maintain water and mineral balance in the body. An unbalanced diet and too many servings of sherbets and sweets with added sugars have been found to be unhealthy.
Dinner
Consume foods from all the food groups. Include salads, chicken or fish or lean meat, some grain as rice or bread or pasta, a small tub of low-fat yogurt, and a serving of fruit. Try out good healthy choices such as:
1. Whole-meal bread roll without butter, filled with egg and tomato, chicken and salads, low fat cheese and salad, mixed vegetables(seasonal)
2. Rice or ruti with boneless chicken or fish ( with light spices)
3. Salad with grilled / baked fish or chicken or lean meat along with a small portion of rice or wholemeal bread.
4. Baked potato, sweet potato, steamed vegetable
5. Dairy products,custard.
Pre-dawn Meal (Seheri)
Consume a light suhur.
1. Eat whole wheat or oat cereal or whole wheat bread. Have a salad along with 1-2 servings of fruit.
2. In view of the long hours of fasting, the so-called “complex carbohydrates†or slow digesting foods should be consumed at suhur, resulting in less hunger during the day. These complex carbohydrates are found in foods that contain grains and seeds like barley, wheat, oats, beans, lentils, whole meal flour and unpolished rice.
3. Rice,dal,fish or meat soup, dates or any fruits.
Golden rules to follow during Ramadan:
Avoid too much fat / sugar / salts and caffeine
Always have fresh food available
Stick to a low-fat diet. Cut out fried foods or fast foods9samucha,piyaju,beguni,chops)
Choose fresh fruits and vegetables when possible.
Don’t worry if you are tempted by rich desserts which can’t be avoided during this month. Just try to eat them in moderation.
Health problems can emerge as a result of excess food intake, foods that make the diet unbalanced, and insufficient sleep. Ultimately we need to remind ourselves that such a lifestyle contradicts the essential requirements and spirit of Ramadan. In summary, intake of a balanced diet is critical to maintain good health, sustain an active lifestyle and attain the full benefits of Ramadan. With a little thought, this can be attained without much trouble, giving you a healthy body and mind.
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Very difficult to maintain iftar schedule because we are very much fond of our common ifter items. Thanks for sharing.
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Though its difficult but its also essential too to modify ur diet,its high time