Lifestyle: Healthy Fasting by Eating Wisely – Journal

Now that the month of Ramazan is starting and most of you will be fasting, let’s look at how you can eat healthy during Ramazan. This is important as the days are going to be long and the schools are open so you need to keep your energy levels up with the right kind of food at Sehri and Iftar.

Most people complain of feeling bloated and lethargic after Sehri and Iftar, or feeling thirsty and weak during the day. It’s because they’re not eating well, which doesn’t mean they’re not eating enough food, but they’re eating the wrong kind of food.

It is important to eat healthy and nutritious food both at Sehri and Iftar. The best way to stay fit and fresh is to stay hydrated, especially in hot weather when you sweat a lot, and for this it is important to consume plenty of fluids during the hours when you are not fasting. These liquids can include water, juice, smoothies, milk, and soup, although water is best.

But that doesn’t mean you drink so much that you can’t eat anything and keep running to the bathroom. If you drink a lot of water all at once at iftar, you will feel bloated and can’t eat much. Drink just enough so you don’t become dehydrated during the day, and drink at regular intervals after breaking the fast until you go to bed. Our goal is to drink at least eight glasses in 24 hours.

Avoid caffeinated beverages like tea, coffee and cola, at Sehri’s as they make you urinate frequently and you get dehydrated quickly. The best drink in Sehri, along with water, is milk or lassi, as both are nutritious and won’t dehydrate you.

Sehri should be a healthy meal that should provide you with enough energy to last until Iftar. It should be a combination of all food groups, so as to give you the required nutrition. Eating starchy foods at Sehri will provide energy throughout the day, while high-fiber or whole-grain varieties, such as wholemeal bread, cereals, oats, porridge, etc., will keep you full during the day. day and aid digestion. Dairy products such as milk and yogurt are a good choice for Sehri because they provide nutrients and contain liquids.

If you prefer to eat savory dishes at Sehri, make sure they are not too salty as they might make you thirsty during the day. We all like to have parathas for breakfast but for Sehri it is a bad choice as they are made from processed flour and fat and lead to lethargy. Opt instead for whole roti, rolled oats or semolina (sujji).

Eggs are also great because they not only provide you with protein, but they will also keep you feeling full longer.

Traditionally, dates are used to break the fast. Dates provide natural sugars for energy and are a good source of fiber. Going 15-16 hours without water makes you thirsty and the first thing one looks for after breaking the fast is a glass of water or some kind of juice. But be careful not to drink a lot of water at once, because that will satiate you and you won’t be able to eat anything. Also be careful not to take soft drinks or drinks containing added sugar on an empty stomach; soft drinks on an empty stomach can cause kidney problems.

Everyone craves pakoras and samosas at Iftar, but all those greasy snacks leave you bloated and lethargic, if eaten on an empty stomach, and also cause unhealthy weight gain. Rather than indulging in the greasy stuff daily, limit their intake to once or twice a week, or if you want to have it every day, try switching to baked or air-fried pakoras and samosas.

Channa chaat and dahi barras are good alternatives to samosas and pakoras; they are tasty but low in fat.

Fruit provides natural sugars for energy, fluids and some vitamins and minerals. so incorporate them into your daily iftar.

Iftar should be a well-balanced, nutritious meal and not an occasion to indulge in unhealthy eating. After a few snacks, have a good meal/dinner – don’t just stuff yourself with snacks. Try to incorporate foods from all major food groups; i.e. a combination of starches, high protein foods like meat, fish, eggs and beans, dairy products (especially yogurt as it is excellent for aiding digestion) and, of course, vegetables. Consuming fiber-rich foods is important because they aid digestion; fresh fruits and vegetables are ideal.

If you are a dessert lover, try to make desserts once or twice a week; however, if you must eat it every day, fresh fruit and ice cream are better options than chocolate and creamy pastries.

Since you only have a relatively short time to eat and drink between iftar and sehri, your food and fluid intake should be such that your body gets all the nutrients and fluids it needs to stay healthy. health. Fasting doesn’t mean you should have a feast every day. Fasting teaches us moderation. Overeating and excessive consumption of high-fat foods can lead to indigestion and weight gain.

So eat wisely and have a blessed Ramazan!

—RN

Posted in Dawn, Young World, April 2, 2022