As we method Ramadan 2024, it’s essential to give attention to nourishing our our bodies with wholesome meals selections throughout this sacred Islamic month of intermittent fasting. As this yr Ramadan can be throughout the summer time season, possibilities of dehydration and it’s associated issues are greater therefore, it is vitally necessary to coach ourselves and make use of the ideas shared by professionals.

In an interview with HT Way of life, Riya Desai, Senior Dietitian at Wockhardt Hospitals in Mumbai’s Mira Highway, recommended –

1. The very best of all: Incorporating a balanced weight loss plan that features quite a lot of fruits, greens, complete grains, and protein sources may help preserve power ranges and help total well-being. By planning meals rigorously and incorporating a various vary of elements, people can promote total well being and well-being throughout Ramadan. Prioritizing nutrient-dense meals not solely helps in staying bodily wholesome but additionally helps emotional stability all through this holy month and can provide help to really feel fuller for longer intervals.
2. Hydrate Hydrate Hydrate: Hydration is a very powerful consideration as dehydration can result in numerous well being points. Consumption of salty, spicy and fried meals have to be very restricted to keep away from thirst whereas fasting. Select fluids that don’t comprise a variety of caffeine as it may possibly result in dehyfration. Bear in mind to interrupt your quick (Iftaar time) with water first to make sure hydration earlier than getting distracted with numerous iftaar dishes. Total fluid consumption have to be elevated to compensate for fluid losses by way of sweat all through the day.
3. Calorie management: Deep fried meals and sugary meals give extra energy and each day consumption can result in weight fluctuations and to forestall fluctuations in blood sugar ranges and promote higher digestion. Strive incorporating wholesome fat. Somewhat than deep frying, it is strongly recommended to attempt cooking strategies resembling steaming, cooking in sauce, stir-frying in a small quantity of oil and baking.
4. Portion management: Throughout Ramadan, it may be straightforward to overindulge in high-calorie meals and sugary drinks at Iftar. One mustn’t ever over eat pre or submit fasting. Portion management is the important thing! In your physique to know that it’s full, it normally takes 20 minutes and therefore consuming mindfully and understanding when your starvation is happy is essential. This practive of aware consuming reduces total stress on the physique and offers sustainable power when in comparison with consuming big quantities without delay.
5. Secrets and techniques to a profitable suhoor meal: Begin the day with a nutritious suhoor meal that features advanced carbohydrates like complete grains, otmeal, millets, proteins like dals, beans, low fats dairy merchandise, lentils, rooster, eggs and wholesome fat from salmon, avocados, unsalted nuts and oilseeds to maintain you all through the day. It’s advisable to drink loads of fluids and select fluid-rich meals like soups and juices with the intention to keep hydrated throughout the day forward.

Recipes: Oatmeal/smoothie bowl topped with nuts, seeds and a fruit, Peanut butter and complete grain bread with apple slices, Egg masala toast with a bowl of fruits, Hen/lentil soup with greens and grilled beans or rooster, and so on.

6. Secrets and techniques to a profitable Iftaar: Consuming three dates to interrupt the quick is a standard and wholesome strategy to start Iftar as they’re an incredible supply of fiber and offers prompt power. Consuming good quantity of fluids primarily water will assist to revive the fluid steadiness and stop dehydration. Incorporate loads of greens to offer the important nutritional vitamins and vitamins. Select complete grains, which offer the physique with power and fiber. Get pleasure from grilled or baked lean meat, skinless rooster and fish, to get a great portion of wholesome protein.

Recipes: Stuffed dates with a bowl of fruit salad with a rooster vegetable roll, paratha’s filled with rooster/low fats paneer/dal with curd, grilled rooster or paneer or fish with a bowl of rice and a facet of veggies, and so on.

Reddy Jyothsna, HOD and Chief Scientific Nutritionist at Sakra World Hospital in Bengaluru, suggested, “As Ramadan falls in Summer time, utmost care must be taken whereas observing fasting. The important thing ideas to recollect are Hydration, enough power, protein-packed meals with excessive fiber, and an antioxidant-rich weight loss plan. Throughout non-fasting hours drink loads of water and non-sugary drinks to maintain your physique effectively hydrated. Into suhoor and iftar meals embody handful of combined nuts and dry fruits. Embrace an enormous bowl of recent fruit and veggies. Sustain your protein consumption by consuming complete pulses, dhals and dairy merchandise. You’ll be able to devour, however restrict the portion of sweets and oil-fried gadgets. Nourish your physique and soul throughout this Ramadhan.”