Ramzan (Ramadan) fasting is safe for healthy people, but those with medical conditions should seek medical advice. The fasting period is usually associated with modest weight loss, but the weight tends to return afterwards.
Even for healthy people consuming the right food is very important during the month of Ramadan. Fasting from morning(dawn) to evening(dusk) in Ramadan could leave you exhausted, it’s time to get the low down on what foods will give you long-lasting energy.
Too often, people skip the pre-dawn “sehar” meal altogether or choose the wrong foods. It’s time to get smart about the food choices you make which is key for an easy fast. A balanced sehar will leave you feeling energized and help curb feelings of hunger and thirst during the day.
If you are not careful, food eaten during the pre-dawn and dusk meals can cause some weight gain.
Foods to be taken
- All fresh vegetables boiled, baked, steamed or cooked with a little oil
- Dates decrease the great hunger feeling of the fasting person and so he doesn’t rush into excessive food eating which causes digestion disorders
- Fresh fruits and natural fruit juice (in moderation)
- Fish, grilled or boiled skinless chicken, lamb, eggs, prawns(in moderation)
- Skimmed or low fat milk and curd, low fat dairy products
- Plain spaghetti or rice (without ghee or high fat sauce), grains with no added fat
Foods to be avoided
- Fried Chicken, fatty meats, large amounts of prawn, shrimp, hot dogs and sausages
- Whole milk, full cream milk products, cheese sauces
- Coconut, fried vegetables, juices with added sugar
- Pastries that contain large amounts of fat
- Junk food(fried rice, potato chips, french fries)
- Avoid using butter and ghee in cooking and substitute them with vegetable oils in small amounts
Exemptions to fasting are travel, menstruation, severe illness, pregnancy, and breastfeeding. However, many Muslims with medical conditions insist on fasting to satisfy their spiritual needs, although it is not recommended by the hadith. Professionals should closely monitor individuals who decide to persist with fasting.Those who were unable to fast still must make up the days missed later.
Just remember, whatever you decide to eat, a balanced food plan containing healthy ingredients, cooked right will help you enjoy Iftar and Sehar while giving you good health and more energy.
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