As the holy month of Ramadan dawns upon us, Muslims worldwide will observe fasts from dawn till sunset. Fasting during Ramadan is not only a religious obligation but also an opportunity for self-discipline and reflection. (All Images By Freepik)
But fasting for long hours can have health impacts. Dr Neeti Sharma, Senior Consultant in Nutrition & Dietetics at Marengo Asia Hospitals, Gurugram, offers key tips to navigate the fasts healthily.
Begin your day with a balanced Suhoor meal that includes complex carbohydrates, lean protein, and healthy fats. Opt for whole grains, fruits, and dairy products to sustain energy throughout the day.
Stay well-hydrated during non-fasting hours. Aim to drink at least 8 glasses of water between Iftar and Suhoor to prevent dehydration and ensure optimal bodily functions.
Break your fast with a variety of nutrient-rich foods. Include a mix of lean proteins, vegetables, fruits, and whole grains to provide essential vitamins and minerals.
Savour each bite and eat slowly during Iftar and Suhoor to aid digestion. This practice also promotes better awareness of portion sizes, preventing overeating.
Plan well-balanced meals that incorporate all food groups. Ensure a good mix of carbohydrates, proteins, and healthy fats to meet your nutritional needs.
While indulging in sweets is a tradition during Ramadan, it's essential to consume them in moderation. Opt for healthier sweet alternatives or smaller portions to manage sugar intake.
Engage in light exercises during non-fasting hours to maintain physical fitness. A brisk walk after Iftar or light stretching can be beneficial.
Opt for baking, grilling, steaming, or sautéing instead of frying when preparing meals. These methods preserve nutrients and reduce the intake of unhealthy fats.
Include fibre-rich foods like whole grains, fruits, and vegetables in your diet to promote digestive health and prevent constipation.
If you have specific dietary concerns or health conditions, seek guidance from a nutrition expert.
"By following these tips, you can make the most of your Ramadan fasting experience while prioritising your health and well-being. May this holy month bring you spiritual growth, mindfulness, and good health," says Dr Neeti Sharma.