Your Nutritional Ramadan Questions Answered

Why is nutrition of importance during the holy month of Ramadan?  

 Ramadan is a sacred month for Muslims around the world, where they fast from sunrise to sunset with spiritual reflection. Fasting during this time teaches patience, compassion, gratitude amongst others.

This period poses significant challenges from a nutrition perspective, and it is therefore essential to maintain a healthy and balanced diet throughout to avoid any health complications. Here are some tips for staying healthy and hydrated during Ramadan.

How can I ensure that I am hydrated while fasting?

Many people struggle with dehydration during Ramadan so it is important to ensure that you rehydrate during non-fasting hours.

Here’s how to adequately stay hydrated:

1.     Sip on water frequently between sunset and sunrise.

2.     Incorporate foods with a high water content such as watermelon, cucumber, soups & stews into meals.

3.     Do not increase the amount of caffeine that you would drink on a normal day. 

4.     Avoid foods with a high sodium content as this can lead to increased thirst.

 Iftar

What is the best way to break my fast?

Iftar, the meal that breaks the fast after sunset is an opportunity to replenish the body with essential nutrients. Incorporate these tips for a nutritious and healthy Iftar.

1. Include foods from each food group to provide essential nutrients – whole grains, meat, dairy, fat, fruits and vegetables. Remember, each food group provides different nutrients, so include them all.

 2. Break your fast slowly. For example, start with a light snack such as dates, soup or a salad. This can also be an excellent time to exercise. You can then eat your main Iftar meal after your exercise is complete.

 3.  Practice mindful eating and portion control during Iftar to prevent overeating after fasting all day.

 Suhoor

What is best to eat for Suhoor?

 Suhoor is the meal before the fast begins and is an essential part of sustaining energy levels throughout the day.

It is very important that you do not skip Suhoor as it sets you up for the day. Here are some important Suhoor guidelines:

 1. Focus on hydration, protein, fat & fibre (complex carbohydrates). Include a mix of all macronutrients to delay gastric emptying and keep you feeling fuller for longer.

 2. Incorporate protein rich foods. A lot of people tend to forget about protein at Suhoor, however it is very important in helping you to feel fuller for longer.

Eggs can be a great protein option to include at Suhoor due to our early morning food preferences. Aim for 1.5-2g of protein per kg of body weight per day to aid muscle maintenance.

 3. Do not forget to drink an adequate amount of water at Suhoor to prevent dehydration occurring throughout the day.

How can I manage constipation during Ramadan?

Constipation can be a common concern during Ramadan, particularly at the start.

You can manage your constipation during this time with the following strategies:

·       Opt for high fiber foods during Suhoor – think wholegrains, fruits & vegetables.

·       Ensure adequate hydration.

·       Include fiber rich options such as kiwis, dates, prunes and flaxseeds in your diet.

·       Prioritize daily movement.

·       Eat slowly and ensure proper chewing of food.

How can I help my employees during Ramadan?

It is important to support employees during the holy month. Different people will be celebrating Ramadan in different ways, so it is important to be aware of this.

 Below are some tips to help support employees during Ramadan.

·      Flexible working hours

·      Raise awareness/educate about Ramadan in the workplace, especially in multicultural offices.

·      Celebrate with an Iftar.

·      Provide private space for prayer.

Conclusion

 While fasting during Ramadan it is essential to maintain a healthy and balanced diet to avoid any health complications. By prioritizing hydration, a healthy Iftar and a healthy Suhoor, individuals can maximize the benefits of the sacred month while nurturing their bodies.

Ciara Nolan (RNutr)