Ramadan 2024 Healthy Eating Tips: Strategies for Muslims to Maintain Nutritional Balance While Fasting During Ramadan

As we approach Ramadan 2024, it is important to focus on nourishing your body with healthy food choices during this holy Islamic month of intermittent fasting. Since Ramadan this year will be during the summer season, the chances of dehydration and its related complications are higher, so it is very important to educate yourself and use the tips shared by professionals.

In an interview with HT Lifestyle, Rhea Desai, senior dietitian at Wockhardt Hospital, Mira Road, Mumbai, suggested –

1. best: A balanced diet that includes a variety of fruits, vegetables, whole grains, and protein sources can help maintain energy levels and support overall well-being. By planning meals carefully and incorporating a variety of ingredients, individuals can promote overall health and well-being during Ramadan. Prioritizing nutrient-rich foods not only helps in staying physically healthy but also maintains emotional stability during this holy month and will help you feel full for longer.
2. Hydrate Hydrate Hydrate: Hydration is the most important consideration as dehydration can lead to various health problems. To avoid thirst during the fast, the consumption of salty, spicy and fried foods should be greatly limited. Choose fluids that don’t contain too much caffeine as this can lead to dehydration. Remember to break your fast (Iftar time) with water first to ensure hydration before getting distracted by the various Iftar dishes. Total fluid intake should be increased to compensate for fluid loss through sweating throughout the day.
3. Calorie Control: Deep fried foods and sugary foods give more calories and daily intake can prevent weight fluctuations and blood sugar level fluctuations and promote better digestion. Try to include healthy fats. Instead of deep frying, it is advisable to try cooking methods such as steaming, cooking in sauce, frying and baking in small amounts of oil.
4. portion control: During Ramadan, it can be easy to overindulge in high-calorie foods and sugary drinks at iftar. One should never eat too much food before or after fasting. Portion control is key! It usually takes about 20 minutes for your body to sense that it is full and so it is very important to eat mindfully and understand when your hunger is satisfied. This practice of mindful eating reduces overall stress on the body and provides lasting energy compared to eating huge amounts at once.
5. Secrets of a successful suhoor meal: Start the day with a nutritious suhoor meal that includes whole grains, complex carbohydrates like oatmeal, millet, proteins like lentils, beans, low-fat dairy products, lentils, chicken, eggs and salmon, healthy fats from avocado, unsalted nuts and oilseeds . you all day long. It is recommended to drink plenty of fluids and choose fluid-rich foods such as soups and juices to stay hydrated during the day ahead.

recipe: Oatmeal/smoothie bowl topped with nuts, seeds and a fruit, whole grain bread with peanut butter and apple slices, egg masala toast with a bowl of fruit, vegetables and grilled beans or chicken/lentil soup with chicken , Etcetera.

6. Secrets of Successful Iftar: Eating three dates to break the fast is a traditional and healthy way to start Iftar as they are a great source of fiber and provide instant energy. Consuming good amounts of fluids, primarily water, will help restore fluid balance and prevent dehydration. Include plenty of vegetables to provide essential vitamins and nutrients. Choose whole grains, which provide energy and fiber to the body. Enjoy grilled or baked lean meats, skinless chicken and fish to get a good portion of healthy protein.

recipe: Chicken vegetable roll with dates stuffed with a bowl of fruit salad, stuffed paratha with chicken/low fat paneer/dal with curd, grilled chicken or paneer or fish with a bowl of rice and a bowl of vegetables, etc. .

Reddy Jyotsna, HOD and chief clinical nutritionist at Sakra World Hospital, Bengaluru, advised, “Since Ramzan falls in summer, extreme caution should be taken while observing the fast. The key concepts to remember are hydration, adequate energy, high-fibre protein foods and an antioxidant-rich diet. Drink plenty of water and sugar-free beverages during non-fasting hours to keep your body well hydrated. Include a handful of mixed nuts and dry fruits in Suhoor and Iftar meals. Include a big bowl of fresh fruits and vegetables. Maintain your protein intake by consuming whole pulses, pulses and dairy products. You can consume them, but limit the intake of sweets and things fried in oil. Nourish your body and soul this Ramadan.”