UAE-based nutritionists urge Muslims planning to fast to begin incorporating healthy habits before Ramadan to avoid complications.
Nutritionists in the United Arab Emirates say Muslims should begin practicing healthy habits ahead of Ramadan to avoid weight gain or health complications during the holy month.
Archana Baju, a clinical dietitian at Abu Dhabi’s Burjeel Hospital, said with Ramadan just around the corner, Muslims should start preparing now for how they will say healthy while fasting.
“Ramadan is close,” she said. “Now is the right time to plan for a healthy and nutritious Ramadan.”
Firstly, said the doctor, caffeine needs to be controlled.
“Caffeinated beverages do not only keep you alert but also act as diuretics and leave you dehydrated. During fasting, dehydration can be a concern so try to refrain from drinking coffee before the holy month begins.”
Practice healthy habits before Ramadan
Muslims should also start drinking lots of fluids from now on, practice portion control and opt for healthy meal choices.
“These pre-Ramadan preparations will help your body adapt to the intermittent fasting phase in an appropriate way,” said Baju.
In fact, she said Ramadan is the perfect time to lose weight.
“Healthy meal practices and an active lifestyle are important,” she noted. “Focus on hydration. Apart from water, fresh fruit juices, milk and infused water are also good choices.”
“Include water-containing fruits and vegetables like cucumber, zucchini, lettuce, watermelon, peaches, apples, and tomatoes.”
Muslims should also try to include complex carbohydrates like whole grains, beans, legumes, nuts, fruits, and vegetables during Iftar and Suhoor meals,” she said.
“Adapt healthy cooking methods. Use grilled, baked, and air-fried starters instead of the fried ones. Also, use low-fat or lite versions of dairy products in cooking.”
“Include a variety of herbs and spices that can enhance the flavor and at the same time reduce oil to create a healthy version. Meanwhile, instead of sugar-loaded desserts, plan for healthy alternatives like fruit skewers, granola parfaits, fruit puddings, etc.”
“Importantly, avoid greasy, fried, and sugary foods to keep ingestion, bloating, heartburn, and other gastrointestinal issues at bay.”
For Iftar, Muslims should break their fast traditionally with three dates to replenish themselves with adequate nutrients and energy.
“Drink water/ milk/ soups to rehydrate appropriately. The main meal should include protein choices (lean chicken, fish, lentils, beans) with complex carbohydrates (brown rice, quinoa, couscous, whole grain pasta) and 1-2 cups of colorful vegetables,” said Baju.
Exercise little and often
Baju said Muslims should stay active as much as possible to boost their energy levels.
“Small walks and stretches in between long sitting schedules are a good choice,” she said. “Avoid strenuous activity during fasting.”
“People with medical conditions must consult their physician regarding fasting to avoid any health complications.”
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