Staying Healthy During Ramadan

Ramadan is finally here. Millions of Muslims are observing fasting from morning twilight to the evening twilight which lasts for approximately 15 hours a day for one whole month
in Bangladesh. During the holy month of Ramadan, people get together to break the fast with rich food with high calories. Some may also engage in less physical activity during Ramadan. Therefore, it is very important to pay attention to nutrition during Ramadan to stay healthy and avoid weight gain. Here are some practical suggestions to consider:

1. Commence Iftar with dates, a traditional and healthful way to break your fast.
Dates are an excellent source of fiber.
2. For Suhoor (Sehri), opt for light meals that include vegetables, whole-grain rice,
whole wheat bread, and protein-rich foods like skinless chicken breast. Don't skip
Sehri, as it provides energy throughout the day until Iftar.
3. Stay hydrated by drinking sufficient water and consuming hydrating foods with
high water content, such as homemade soup, vegetables, and fruits like
cucumber, lettuce, tomato, and watermelon during Sehri and Iftar.
4. Limit sugar intake during Iftar, particularly sweet foods and beverages like cakes,
misti, milk-based desserts, fizzy soft drinks, and fruit juices.
5. Restrict the consumption of fatty foods, especially fried items like shinggara,
piaju, pakora, samosa, and fries. Choose white meat over red meat, opt for lean
cuts, and trim visible fats before consumption.
6. Avoid foods high in salt content, such as processed meat, beef or chicken
salami, sausages, pickles, salty cheeses, and sauces.
7. Eat slowly to prevent heartburn and discomfort caused by consuming large
amounts of food quickly.
8. Stay active in the evening by engaging in activities like brisk walking.

Reference:
WHO: Staying Healthy During Ramadan. Retrieved from: World Health Organization
Regional Office for Eastern Mediterranean, Dietary recommendations for the
month of Ramadan (accessed March 20,2018)