Essence of eating a balanced meal during Ramadan

As the body enters into a fasting state for about eight hours there would be limited nutrients making the body absorb body glucose, stored in the liver and muscles which becomes the body’s main source of energy.As the Ramadan fast only extends from dawn until dusk, there is ample opportunity to replenish energy stores at […]

As the body enters into a fasting state for about eight hours there would be limited nutrients making the body absorb body glucose, stored in the liver and muscles which becomes the body’s main source of energy.
As the Ramadan fast only extends from dawn until dusk, there is ample opportunity to replenish energy stores at pre-dawn and dusk meals. This provides a progressive and gentle transition from glucose to fat as the main source of energy, thereby preventing the breakdown of muscle for protein.
Balogun Jimoh who is a nutritionist/chef says balanced food and fluid intake is important when breaking the fast. He said the kidney is very efficient at maintaining the body’s water and salts, and therefore to prevent muscle breakdown, meals must contain adequate levels of energy food, such as carbohydrates and some fat.
He suggests that one should slowly break the fast with foods that are easily digestible to help avoid gastrointestinal problems.
“Quickly consuming foods that are hard to digest and heavy in the stomach, such as bread, fried foods, full fat, dairy products and of course meat, can make one feel ill” he said.
He said while lukewarm water or dates is highly recommended for breaking the fast before meals like oats, fruit and vegetables are served, fibre-rich foods such as cereals, wheat, grains, potatoes, vegetables can be served as Iftar because they are easily digested.
He therefore warned against consuming heavily processed and fast-burning foods that contain refined carbohydrates such as sugar and white flour or fatty food like cakes, biscuits, chocolates and sweets. It may also be worth avoiding the caffeine content in drinks such as tea, coffee and cola (caffeine is a diuretic and stimulates faster water loss through urination).
Hajiya Aisha Muhammad , a nutritionist and dietician with Kaduna State Polytechnic said  Ramadan is the holy month of fasting and blessings which brings with it a host of special customs, of which food habits and eating play a big part.
“Eating during Ramadan is also about following the right habits for a balanced Iftar which contributes to maintaining good health during this holy month” she said.
She said it is only natural to forget about the importance of consuming sufficient fluids when it is time for Iftar but advised  that a fasting person should drink plenty of water after the fast to assure the proper hydration of  the body.
She 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 advised 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.
“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  said 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’,” he said.
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.
She advised that while enjoying the delicacies of Ramadan, one should remember to eat in moderation so that sweets don’t replace their essential nutrients.