Best foods to break your fast with during Ramadan

This is because while the excitement sets in, many barely know the right combination of food to break their fast with. For some, Ramadan is a period when they both worship God and also detoxify their body system from all forms of junk. To them, it is very essential to put in more attention and […]

This is because while the excitement sets in, many barely know the right combination of food to break their fast with. For some, Ramadan is a period when they both worship God and also detoxify their body system from all forms of junk. To them, it is very essential to put in more attention and thought into what they consume during this period, as breaking a fast properly is important to their health thereby reducing any chances of diseases or weight gain.     
Care needs to be taken when breaking a fast as the full benefits of fasting is realized when broken properly.
A nutritionist and dietetician with Kaduna State Polytechnic, Hajiya Aisha Muhammad warns against taking sweet and cold drinks while breaking the fast as it may provoke disagreeable reaction on an empty stomach. She said soft drinks and canned juices are all empty calories and advises on proper blended fruit juices instead.
Hajiya Aisha said because of the plenty hours the body will endure without food, the sugar level in the system would have greatly reduced making it low. She advised people to start with a glass or two, of warm or tepid water as it prepares the stomach for proper breakfast.
“When it comes to fasting, especially in this our weather that can be so hot, fluid replenishment should be the first priority, and the first choice for hydration should be warm water, it is free of calories and quenches the body,” she said.
The nutritionist, who lectures food technology at the Institution, said one can then proceed to taking fruits especially dry fruits such as dates which provides energy giving natural sugars because it balances the blood sugar levels and contains beneficial minerals and fibres and it also prevents constipation. She added that fresh fruits maybe ingested in the form of juices, although the whole fruit, like citrus fruit is preferable because they contain fibre.
She continued by stating that food combination for breaking the fast should be those rich in energy like carbohydrates. ‘Breakfast should be those rich in energy especially carbohydrates which may compose of grains (wheat, millet, guinea corn, oats etc) taken in the form of pap in addition to moimoi or tea and bread’.
She said that cooked oatmeal is also very nutritious, easily digested and tasty especially if taken with banana or apple slices, adding that  it is a good habit to eat one apple at the beginning or end of a breakfast because it combines well with all other foods and it is nutritive and easily digested.
The nutritionist also said that frying should be limited at all times, stating that it is best to cook foods than frying them.
The polytechnic lecturer concluded by advising that food should be eaten in moderation stating that even in Islam, it is not allowed for one to eat in excess. She also advised adults to eat at most three eggs a week emphasising that more wouldn’t be good for their health and also warns against rushing in eating the food. She said introducing food slowly into the system allows the body time to re-establish enzyme production.
Also Bilkisu Isma’il, who is a caterer in Abuja, said that the most nutritious and easy-to-digest foods are used to break a fast initially, gradually moving to the more complex ones afterwards.
She told the Home Front  that one could start with the food that would instantly boost the energy level in the system like fruits and vegetable juice, before moving to well cooked grains and beans.
Mrs Isma’il cautions against taking heavy food while breaking the fast because it might bring discomfort all through the night for the individual.
She says breakfast during Ramadan can be overwhelming at times with so many varieties of delicacies but suggests that it should be broken into two parts starting with dates, soup and salad, and then after prayers the main course can be served.
“The soup is a very important part of the breakfast table because it is warm, easy on the stomach and provide the body with some fluids and minerals,” she said.
The caterer also said fresh vegetables contain fibres which are an essential part of the diet during Ramadan to avoid constipation and maintain a healthy digestive system.
“I tell my staff to be creative when preparing salads rich in vegetables of different colours because the more colours the more beneficial vitamins and minerals”, she said.
She also warned against fried and high fatty foods , saying spices, coffee and carbonated beverages should be consumed minimally if at all they must be consumed.