Call to watch eating habits during Ramadan

Dubai: Ramadan brings along with it a lot of changes changes in work and school timings, changes in the city's lifestyle, and of course changes in one's eating habits.

Every year, during this month, Muslims completely abstain from food and water from dawn to dusk. With Ramadan falling at the end of this month, Gulf News helps you find out how to keep a healthier fast.

"Ramadan fasting has spiritual, physical, psychological and social benefits. However, many man-made problems may occur if fasting is not properly practised," says Safeek Ali, senior dietician at Welcare Hospital.

According to Ali, eating a variety of food in moderation is the key to good nutrition.

"A diet that is less than a normal amount of food intake but balanced is sufficient to keep a person healthy and active during the month of Ramadan."

Ali also stresses the importance of having the suhoor [pre-dawn meal], "It is very important for those fasting to have the suhoor for both religious and health reasons. For a Muslim who is fasting, it is Sunnah (the way of the Prophet Mohammad (PBUH)) to eat suhoor. Also, those who fast during Ramadan should eat suhoor so that they are better able to undertake the task of fasting throughout the day," says Ali. To this effect, Ali advises having slow-digesting fibre-rich foods.

Ali's opinion is echoed by dietician Priya Rao of the Al Rafa Poly Clinic who says: "As fasting may last [for long hours], the best things to eat are those which release their energy slowly and are rich in fibre. These foods can last up to 8 hours," says Rao, giving examples of preferred food items such as whole wheat bread, milk, fruits and vegetables.

For the iftar (fast-breaking meal), Rao advises healthy food items that provide the body with an immediate source of energy.

"The body's immediate need at the time of iftar is to get an easily available energy source in the form of glucose. Dates, juices and soups are good energy sources and help maintain water and mineral balance in the body," Rao says.

The importance of the suhoor and the recommended way of breaking the fast are also reiterated by Enver Zekaj who works with the religious authority Awqaf.

Citing religious reasons, Zekaj explains: "In Ramadan, it was the way of the Prophet Mohammad (PBUH) to have suhoor as late as possible. It is recommended for all Muslims to get up and have suhoor."

"Also, Prophet Mohammad (PBUH) advised Muslims to not delay when breaking their fasts and to break it immediately upon hearing the call of the maghrib (evening) prayer. Prophet Mohammad (PBUH) used to break his fast with dates and water and while this is recommended, it is not enforced. Each person can eat what he or she feels comfortable with."

But Zekaj cautions against over-eating at the time of breaking the fast.

Dr Rana Decker Sawaf, nutritionist, agrees. "There are two types of fast-breaking habits. One group breaks its fast by satisfying their appetites and filling their stomachs completely upon breaking their fast, and others break their fast with something light like water and dates, then have dinner later on," she says, adding that the latter's choices are healthier. According to Dr Rana, three dates and a glass of water are sufficient to break a fast. Dates, she says, are filled with nutrients but also contain 20 calories each, so their intake "should be monitored".

"It's very important to follow the true purpose of Ramadan," she adds. "We should remember that it's not an eating festival. Instead of eating more, we should concentrate on feeding those who don't have much food."

If a Ramadan diet is followed correctly, she claims, one can find oneself healthier by Eid time.

With inputs from Abbas Al Lawati

Thank you for this article. While I am a Catholic Christian, I have a great love and affection for Muslims and their attempts to serve the one God. I am planning on keeping the Ramadan fast this year as a way of praying for more peace and communication between Christians and Muslims.
Justin
Lawrence,USA

I've been losing a lot of fat due to proper dieting and continuous exercising for the past 3 months. I was getting worried that I might not be able to maintain that during Ramadan and lose my grip on my new healthy lifestyle. This article comforted me a lot. And with more research, I'm sure it shouldn't be a problem.
M Faisal
Dubai,UAE

This information is not only good for Ramadan fasting people but also good for others who do desk jobs or have no fixed time to eat. Thanks a lot for sharing this information.
Kavisha
Dubai,UAE

It is a nice and informative article and I hope the faithfuls will try to improve their lives and health by acting upon spirit of this ariticle.
Zubair
Kallar kahar,Pakistan

Eating habits can risk health problems. This plan will help those who are observing the fast during Ramadan. Good intiative. After all observing the fast brings purity of soul and body.
Shobha
Ahmedabad,India

This article is very much in accordance with the needs of the day. I myself am planning to take up gym in the night after Taraweeh.
Humaira
Dubai,UAE

This article is very informative to all those who are fasting in the holy Ramadan. Thank you very much, allah kareem.
A.A.
Dubai,UAE

I am a fitness professional. The article has great advice specially in breaking the fast. Avoid overeating, especially junk food. Eat dates and fruit while breaking the fast. The body fat percentage will reduce if Ramadan is observed properly. All you people this month is the blessing for your body and mind. Observe the fast and remember Almighty.
Imran
Mumbai,India

The article on the healthy eating habits during Ramadan is most welcome. Although the gesture on the kind of food to be selected in Ramadan is a well known fact, it of course is a reminder. The article rings an alarm to ones conscience to wake up for the right purchase. It is an informative guide to remind one not to forget the real purpose of Ramadan.
Ms S
Abu Dhabi,UAE