What are the basics of healthy food in the month of Ramadan?
How can we get the health benefits of fasting?
And why is it recommended to avoid using meat broth cubes?
The answers and more in this detailed report are with Lina Rabhi Nassar, Senior Clinical Dietitian at Hamad Medical Corporation in Qatar.
The nutritionist said - in exclusive statements to Al-Jazeera Net - that the month of Ramadan is an opportunity to get rid of bad habits that negatively affect health, as fasting helps to recover and strengthen the digestive system, in addition to controlling triglyceride levels in the blood. They do the opposite.
She added that fasting is an act of worship, and in addition to its religious, psychological and behavioral benefits, it has health benefits.
In order to get these benefits, it is advised to follow some nutritional guidelines during the holy month.
Among these instructions, avoid using meat broth cubes, because they are rich in salts (which may cause thirst) and preservatives, and avoid the use of obesity and butter.
In response to a question: What are the basics of healthy eating in the month of Ramadan?
Nassar said that the basics of healthy eating are the same during Ramadan as other months;
Among the nutritional guidelines is moderation in food consumption, taking into account eating enough calories, and including food on all the different food groups.
The main difference between food in Ramadan and the rest of the year is in the number and time of meals per day, which are divided in the month of Ramadan into two main meals;
Iftar and suhoor.
Lina Nassar: It is advised to reduce the consumption of sweets and juices because they contain high calories (Al-Jazeera)
Among these instructions:
Reducing the number of dishes prepared at the breakfast table, as only one plate of balanced food, which contains various food groups, is prepared, provided that it is prepared in a healthy way to suit most diets.
Hurrying up breakfast, where we can start with a light meal (water, dates, and soup), and eat the main course after performing the Maghrib prayer.
Eat slowly and chew well, and that will help you not to overeat, and it also helps to facilitate the digestive process, and it is advised to focus on increasing the intake of water between meals.
It is advised to reduce the consumption of sweets and juices because they contain high calories and replace them with fresh fruits.
The need to reduce the consumption of stimulants, such as: tea, coffee, and soft drinks;
They increase diuresis and the loss of a large amount of body fluids;
Which leads to a feeling of thirst during fasting.
Reducing pickles during breakfast because they increase the appetite and contain a large amount of salt.
Nutritionist Lina said that there are some other factors that will ensure healthy eating behavior during Ramadan:
Preserving nutritious food elements and its content of vitamins and minerals.
To prepare healthy dishes during the holy month of Ramadan, the housewife should choose healthy cooking methods such as: steam cooking and grilling.
Avoid the use of ghee and butter, as they are rich in unhealthy saturated fats and hydrogenated fats.
Avoid using meat broth cubes, as they are rich in salts and preservatives.
Avoid continuous eating between meals, and if you feel hungry, you can eat a fruit.
It promotes the feeling of fullness, stimulates the digestive process, and prevents constipation.
Stay away from sugary drinks and soft drinks and replace them with natural juices or yogurt.
Avoid random, unbalanced diets for weight loss.
Contact a nutritionist to describe the appropriate diet.
Avoid sleeping right after eating because it is an unhealthy behavior.
Continue to exercise even in Ramadan, but at the appropriate time, preferably at least two hours after Iftar.