What, how to eat during fasting

Speaking to Weekly Trust on the appropriate diets for the Ramadan season, Dr. Maryam B. Alhassan, a dietician with Prenate Clinic and Maternity, Abuja says “Ramadan is one season when people do not take precaution and go about eating all and everything which defies the reason of the fast in the first place. If you […]

Speaking to Weekly Trust on the appropriate diets for the Ramadan season, Dr. Maryam B. Alhassan, a dietician with Prenate Clinic and Maternity, Abuja says “Ramadan is one season when people do not take precaution and go about eating all and everything which defies the reason of the fast in the first place. If you notice, most homes consume more oily foods during this time and oil intake is one of the reasons for the rise in health cases in the hospitals”

 

“The basic rule is that our food during Ramadan should be as simple and easy as possible. Combining different foods will only cause discomfort and constipation which most people experience. There are precautions that people with existing health disorders have to keep in check so as not to risk the chance of having a crisis during this Ramadan.”

Dr. Alhassan explained that people with ulcer should avoid spicy foods, coffees, soft drinks and should be cautious while taking oranges as this could aggravate their ulcer situation. During Ramadan, the acid levels for ulcer patients are increased and therefore they have to be careful what they eat while breaking their fast, she hinted.

The medical practitioner advised those with low blood sugar to always eat something during sahur and to refrain from eating heavy carbohydrate because at this period, the body produces more insulin. Besides, intake of sugar should be reduced at this time while consumption of vegetable should be increased by them and everyone else. She also advised those with high blood pressure to consult their doctors and have their dosages and medication times adjusted to fit with the Ramadan period.

Dr. Adeleke Olubanjo, another dietician with one of the government hospitals in Abuja also commented on the right diet for fasting persons during the month of Ramadan. According to him, “people easily rush for milk after the break of fast not knowing that since the body system has been denied food for several hours, milk will only send the wrong signal and cause constipation. Naturally, most people have low tolerance for lactose. For people in this category, I will advise they stay off milk especially during sahur and if you must have milk during the dawn, it should be alternated with soya milk. Homemade soya milk will work well and better than the customized soya milk we now have available in the markets. But in a situation where homemade is not available, you could go for the customized one.” He further explained that if one suffers constant constipation during Ramadan, it only signifies that the person is having too much refined food in terms of sugar, white bread, flour and carbohydrates and not enough fiber in his or her diets. It also means the person’s water intake is low. So to ease this, the person has to take lots of water during sahur and iftar.

One common problem experienced during fasting is indigestion, gas and constipation. For this, Dr. Alhassan warned those observing the fast to avoid eating foods like eggs, green beans, cabbage, lettuce and lentils during sahur because they are excellent condiments for indigestion and gassing or bloating of the stomach which could be very embarrassing. She averred that it could be taken in moderation but if one must have a lot, then it is best topped with olive oil dressing during iftar.  “One mistake most people make is using olive oil in cooking. Olive oil is only to be taken in its original state or used for dressing on salad. Heating up olive oil is one sure way to introduce cancer cells into the body. Olive oil is never used for cooking; it is mostly used for dressing in salads or grilled fish, meat or chicken,” Dr Ahassan emphasised.

Below are Ramadan diet tips from experts:

• Avoid fried foods for sahur

• Avoid fruit juices during sahur

•Do not over eat at dawn

•Avoid too much tea during sahur as tea makes one urinate a lot in the process making them loose the essential mineral salt needed to keep the body going during the fast.

•Minimize the intake of carbohydrates, if you have to eat carbohydrate it has to be with a lot of vegetables

•Avoid dried packaged drinks and go for fresh drinks

Recommended foods

•Drink plenty of water or fresh fruit juice to avoid dehydration, note that pineapple should be taken in moderation because it is one fruit that has high sugars in it.

•Lots of wheat, oats, beans, unpolished rice should be taken to get the much needed energy

•Berries and grapes should be included in our meals at least twice a week as they are good detoxifiers. After having dates while breaking of fast, berries should come next as it will go a long way in helping to flush the waste in the body.

•Eat lots of dates as they are good examples of good sugar and fibre

•Lots of bananas should also be taken

•Substitute soya milk for normal milk

•Nuts(cashew nuts, groundnuts, walnuts) are also very good follow ups during sahur

•Always make it a point of duty to have something warm after dates and berries introduced into your system. Most people make the mistake of taking cold water, juice or zobo in the process solidifying the waste that is supposed to be washed out of the body system. One can always take something cold or chilled after an hour or two.

•Always take a break to allow the body work on what you have eaten during breaking of the fast before you settle down to have the main dish which should be in small quantities because one must be already full. Do not rush different foods at the same time; that causes serious health complications.

•Alots of vegetables and fruits with little moderation to pineapple

Dr. Alhassan advised fasting people  to treat milk and beef as condiments and have them in very little moderation if one must.

Ramadan fasting is a good opportunity for people who want to lose weight to do so as fasting goes a very long way in detoxifying the body of all waste and unnecessary fat. “If you are gaining weight during Ramadan, it shows you are doing a whole lot of things the wrong way. Most of us are addicted to fried food especially fried potatoes. You can also enjoy your potatoes boiled in a variety of ways. Fish and chicken can do a lot better when grilled and well garnished with vegetables and tomatoes. So I will advice people to adjust and eat right during Ramadan if we intend to get the much desired result of the fasting, physically and spiritually,” she said.