Tips for Healthy Ramadan Fasting
Apr 2, 2021
Introduction
This year, Ramadan is expected to embark on 13th April 2021. In conjunction to that, here are some tips for our Muslim friends to pertain during the fasting month.
1. Meal before fasting is important
Choose complex carbohydrate and fluid-rich food to keep you energized and hydrated throughout the day. Besides, complex carbohydrate has low glycaemic index (GI) which may gradually release the energy and help to stabilize your blood glucose level. These are a few good combinations of food before fasting:
- High-fibre cereal or oats with low-fat milk or yogurt (top-up with fruits & nuts)
- Wholegrain toast with peanut butter, boiled egg and low-fat milk
- Chapati with dhal, fruits, plain water
2. Reduce fried, sugary, and salty food
It is hard to resist the temptation of these food, especially during after fasting. However, try your best to reduce them as they may contribute to weight gain and increase the risk of chronic diseases. Besides, salty food may increase thirst!
3. A well-balanced diet
Fill your plate as accordingly to Malaysia Healthy Plate. This is a complete guideline for a well-balance diet which may provide you all the macro and micronutrients you need. Besides, fruits and vegetables may help to increase satiety and ease constipation as they are high in fibre.
4. Do not overeat
When we eat, our body takes approximately 20 minutes to send out a signal of fullness. Thus, break the fast by eating and drinking slowly to avoid excessive calorie intake. Binge eating is not good for your health.
5. Take synbiotic
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Synbiotic is the combination of probiotics (good bacteria) and prebiotics (food for probiotics) which are beneficial for digestive health. It may help to improve nutrient absorption and reduce constipation due to limited fluid intake during this period.
6. Stay hydrated
Drink plain water throughout the night and do not wait until you feel thirsty. Cut down the carbonated drinks as they are high in sugar and limit the intake of caffeinated drinks as they may promote fluid loss.
In conclusion, a good and quality diet is important during the fasting month. This is because, we will be having a shorter duration to fuel up with energy and all the essential nutrients that we need.
With that, we would like to wish you, Happy Ramadan Al-Mubarak!
