Right choices of foods keep one healthy in Ramazan and on Eid

Rawalpindi:The right choices of foods during the holy month of Ramazan are of utmost importance in maintaining energy levels while fasting and it also makes the festive occasion of Eid pleasant.

Health experts say that one can stay healthy by avoiding unhealthy food temptations that come during the month of Ramazan. A month-long fasting gives the stomach a break and helps the body expel accumulated toxins. Fasting in Ramazan provides a great opportunity to Muslims to focus on a balanced and healthy lifestyle and to start learning ways to develop self-control and improve eating habits.

By taking Ramazan as a season of ‘pakoras’, samosas, ‘parathas’, ‘kachoris’, ‘jalebis’ etc. and all one can eat at buffet ‘Iftars’ and at ‘Sehr’, one may deteriorate his or her health that would cause bad feelings not only during the holy month of Ramazan but also on Eid days. The consumption of deep-fried foods in excessive quantities causes indigestion, heartburn and weight gain and it also makes you feel bloated.

Experts say that one should opt for grilled, baked, steamed or shallow-fried foods during Ramazan. High sugar and high fat foods give the body a sudden energy rush, which makes it difficult to fast the whole day while slow digesting and energy rich foods help the body to avoid feeling bloated and tired. These foods include porridge, oatmeal, bran, beans, egg, chicken, fish, whole meal bread/roti, rice, dates, bananas and vegetables.

According to experts, the best choice includes consumption of Low Glycaemic Index foods at the time of ‘Sehr’ and ‘Iftar’. In Ramazan, one should follow a well-balanced diet containing items from each food group such as vegetables, cereals, meat, dairy products and fruits. Protein rich foods, fibre rich foods and calcium and vitamin rich foods like eggs, oatmeal and dairy products should be preferred at ‘Sehr’. Eggs are high in protein and most nutritious that help one to stay fuller.

Oatmeal being rich in fibre is a perfect meal, your body needs at the time of ‘Sehr’. Dairy products are a great source of nutrition. One should opt for a yoghurt smoothie while fasting. ‘Parathas’, ‘Nihari’ and mutton and beef trotters are poor choices as they may cause heartburn. Simple or refined carbohydrates such as sugars, white flour, pastries, donuts and salty foods such as pickles, chips etc. and caffeinated drinks like coffee and tea should also be avoided during ‘Sehr’.

To keep all the functions of the body healthy, particularly the digestive system, one must stay away from giant special-offer bottles of Colas and ultra processed food products. One should avoid sugar as it is the mother of all evils. One should eat fruit instead of having ‘mithai’ or chocolate. The better option is to add sweet fruits like apples, dates and grapes in your fruit ‘chaat’ for sweetness and stay away from the sugar jar.

Experts believe that Potassium rich fruits, raw nuts and sufficient fluids should be taken at the time of ‘Iftar’. Dates are nutrient power-houses and excellent food-item to break open fast. It not only helps you hydrate quickly, but gives energy to make you feel rejuvenated after the long-hours of fasting but dates should be taken in moderate quantities even if you are healthy.

It is recommended that one should drink as much water as possible or fruit juices between ‘Iftar’ time and bedtime to avoid dehydration. It is better to start with a moderate quantity of water at ‘Iftar’, and follow with a glass every hour till bedtime. By the time you sleep, you will have had five to six glasses of water. One should take at least two glasses of water at the time of ‘Sehr’. It would make eight glasses in the day, which is usually sufficient.