Healthy Fasting Tips For Ramadan

Every year, on the 9th month of the Islamic lunar calendar, the Ramadan fasting is followed where food and drinks are NOT consumed between dawn to dusk for a month. This practice encourages the act of gratitude by reminding the less fortunate.

 In this practice of fasting, one must not have any food, drink, or even water between sunrise and sunset. A meal is consumed before dawn which is called Suhur. This meal must be balanced to provide enough energy required for the whole day. The meal which is had after sunset is called Iftar which is the meal which breaks the fast for that day. The Iftar starts with dates and water.

Golden tips for healthy fasting:

For Suhur:

1. Having a high-fiber cereal like millet, brown rice, ragi, jowar, or bajra rotis for breakfast helps in the slow release of energy into the blood, which helps provide energy for a longer period to sustain fasting. This helps to avoid tiredness throughout the day.
2. Limiting salty foods like pickles, papads, and high salt in the meal helps in reducing the thirst.
3. Having fruits with the morning meal takes care of the mineral requirement and hence takes care of the electrolyte balance in the body. This helps to maintain blood pressure throughout the day.
4. Avoiding sugary foods and fatty foods during Suhur prevents one from getting thirsty for that day.

For Iftar:

1. Breaking the fast with 1 to 2 dates and a glass of milk is the right way as done traditionally, as dates provide instant energy and milk provides a sufficient amount of proteins and other nutrients the body requires immediately.
2. After a couple of hours of breaking the fast, it is ideal to consume the dinner. Again here the traditional Iftar is the right meal, as it contains a bowl of mixed lentil thick soup with a small cup of haleem. 1 or 2 multi-grain rotis with this can provide a balanced meal with sufficient carbohydrates, proteins, and fat.
3. A cup of fruits with this again provides minerals to keep the body electrolyte balance.
4. Avoid fried foods, sugary foods and a heavy meal during dinner, as it increases unwanted weight and also cravings.
5. Keep deserts in limit to keep your weight and blood sugar levels under control.

Water intake during both meals is more important to keep you hydrated throughout the day and night. Try to have a minimum 2 liters of water, 1 liter before sunrise and one more after sunset. More than 2 liters if possible is also good.

Healthy fasting is the right way to control both mind and body!