HEALTHY EATING HABIT DURING 2019 RAMADAN PERIOD

Written by: Enejedu Eseoghene (swatz food)


Alhamdullahi Robbi Allaamin to my Muslim brothers and sisters, for making us witness another holy month of the year. Ramadan period is a holy month for the Muslims, where they stay away from ungodliness and impurities. It’s a month where they become extra disciplined in attitude, character and eating habit, as revealed in the holy book of God to our prophet, Mohammed (SAW).

During this period there are two important meals, which are the Suhoor and the Iftar. The Suhoor is the meal eaten before sun set (4:00am-5:00am) and it’s eaten to prepare us for the period of fast for the day. The Iftar is eaten to break the fast and revitalize the body after a long period of fast. Despite the evident effects of fasting on human body, one can still practise good nutrition during this period and avoid occurrence of high glucose level, low glucose level, high blood pressure and the likes. The Fasting can also help to maintain a healthy weight, provided we follow the guidelines. So my article today will centre on how to maintain a healthy nutrition practice during Ramadan.

-UNDERSTANDING YOU: It is important to understand your health status before embarking on the fasting journey. Am I healthy enough? You don’t want to harm yourself all in the name of fulfilling religious obligations, because even the Holy book frowns at it. Pregnant women, Diabetics, infants, lactating women, women/ladies in their menstrual cycle, critically ill persons or recovering from illness that requires close monitoring and high calorie needs etc should be exempted from the fasting exercise.

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-CONSUMING AN ENERGY AND NUTRIENT DENSED SUHOOR: Ensure that the food you eat to before commencing the fast has enough energy/calorie content, so that it can keep you till as long as the afternoon or early evenings before the break of the fast. Also ensure that you eat nutrient dense/ balanced meal. You don’t want to end the fasting period with nutrient deficiencies or nutrition related conditions. Ensure each nutrient is adequately present and supported with high fibre as well like whole grains (wheat, bread, oat,corn etc). You can have yam and fried vegetable eggs, with a warm cup of beverage and plenty of water (that’s just an example of energy dense meals; you can also make nice combinations of different meals).


-MINIMIZE YOUR PHYSICAL ACTIVITIES /GET ENOUGH REST: At this period it’s important that your level of physical activities would/ should be reduced because you don’t want to worn out very easily. Be moderately active and take your time to rest, so that the digestion rate and gastric emptying of your food can be delayed. Sleep when necessary, it is also important that you put your body to rest. Too many activities can even cause you to compromise, so being at peace within yourself, being in a sober mood and prayerfully doing all that you do, are all ways of being at rest.

-REHYDRATION: The first thing to do once you are about to break, is to gulp down a glass of water. I will call it a way of awakening the body for the feast. You must have been dehydrated by now, so the body needs to be revitalized. Its common amongst us to eat Dates to break our fasts, yes that’s very good because Dates are potassium dense fruits that help to aid hydration and restore electrolyte of the body. You can also eat any fruit rich in potassium if date is not within reach like Banana, Oranges, Grapefruits, a few slice of cucumber(so you don’t get filled up on time).

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-EAT A BALANCED AND ENERGY RICH IFTAR: At this point, you want to restore all the energy that has been used up during the period of the fast. It is very necessary that you eat a meal that is also balanced and has enough energy. But note that at this point, you must not stuff up your stomach with food; in the name of you have not eaten all along. Just eat your normal dietary intake or let me say eat moderately, so you can have space for bed time snack (after Taraweeh).

- [b]NERVE CALMING TARAWEEH: [/b]You begin to wonder, does it mean during this period we won’t have any snack. Very good thought, it’s very necessary that you have a very nice bed time snack (Healthy) after your Taraweeh prayers, just before you retire for the next day. Remember your bed time snack must be highly healthy and not the type that would wreck havoc to your health (whether Ramadan period or not). You can make a fruit platter/ fruit salad, you can take your remaining cucumber from the breaking time with handful of groundnut, an apple, oranges, carrot, pawpaw, watermelon, garden eggs, pineapple etc. This also helps to provide you with minerals and vitamins.

With these tips, you are on a healthy journey for the next one month of Ramadan which can also be a good start to a healthy eating and lifestyle practise.

Till i bring you another exciting tips on food, nutrition, lifestyle and health, keep living healthy and sharing with your loved ones. Cheers to healthy and hearty you!!!