Tips for Good Nutrition During Ramadan

Hello Friends!
Ramadan is celebrated by Muslims around the world from April 1 -May 1 this year.  It is a time to fast from dawn to dusk. This can mean that you may have up to a 16-hour long wait to eat and drink.  Not eating or drinking for 16 hours straight is challenging.

During the holy month, Muslims refrain from eating and drinking during daylight hours as a means to purify the soul, redirect focus on piety, practice humility and kindness, give charity and exercise restraint.

Prolonged fasting,can cause nutrition deficiencies depending on how well one’s meal preparation is before and after the daily fast.   Common symptoms of fasting such as dehydration, headaches , overall discomfort, increased gastric and uric acidity and low blood sugar, can be experienced.

I believe the way to address these nutritional concerns and hunger, is to include fiber and water rich choices such as vegetable soup, pasta & grains, sweet crackers, mixed grain cereal with milk, and orange juice in the meals during pre-dawn (Saher) meals.

For Iftar, the fast-breaking meal, I suggest that it includes fruit, meats (excluding pork) legumes or lentils and cooked brown rice or whole wheat bread.

The meal should also include dairy and a mixed vegetable salad. These dietary choices help the body restore blood sugar and relieve body acids.




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