Good food during Ramadan

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Extract from the article: What are the good eating habits to adopt during Ramadan? Which foods should be favoured and which should be avoided? What are the reasons for this?

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What are the good eating habits to adopt during Ramadan? Which foods should be favoured and which should be avoided? What are the reasons for this? 

Eating during Ramadan should not be different from the usual diet, so if you are used to eating 3 meals a day, you should respect this rhythm with only a few specificities related to fasting.

The first meal takes place just after the fast is broken: foods containing rapidly assimilated sugars such as dates, milk and water should be taken and one should wait a moment to allow the body to regulate blood sugar levels and to activate the stomach to receive other foods such as soup or porridge. This first meal should not be too substantial and should just help to calm the feeling of hunger and thirst.

The second meal takes place 2 to 3 hours after breaking the fast: it should not be heavy. If it is heavy, there will be no feeling of hunger in the morning and the fasting person may neglect the third meal, which is fundamental and which will enable him or her to face the following day. This meal can consist of salad, vegetable broth and then fish or white meat and vegetables.

The third meal before the fast: this is the most important meal, as it gives the body energy to avoid dehydration or hunger during the fasting day. It should contain slow-digesting foods such as bread, pasta, starchy foods, milk and dairy products.

What foods should be avoided or reduced during Ramadan?

Avoid caffeinated beverages such as tea, coffee and coca-cola, as they can make the feeling of urination worse. You don't need to lose water during this time. Do not drink alcoholic beverages either, as alcohol causes dehydration. Do not eat too much fat or sugar.

What are the tips for good hydration?

As the fast will take place during the months of April and May with long fasting days and high temperatures in many countries, hydration planning will be crucial to ensure that no health risks are taken. To ensure adequate hydration, two simple tips can be given. First, hydrate regularly throughout the night until sunrise. If one drinks properly during the night, the risk of dehydration during the fasting day can be avoided. Secondly, it is important to remember to drink water and avoid sugary drinks as much as possible. The ideal is to hydrate with water or herbal tea type drinks only, but without adding sugar.

Is it possible to do sport during Ramadan?

Physical activity is not compatible with fasting. And as Ramadan coincides this year with hot and scorching weather, the consequences can be dangerous as the heat only increases perspiration and fatigue, so sport can cause dehydration and fainting. For those who wish to engage in physical activity during Ramadan, it should be moderate. For example, walking for 30-45 minutes before breaking the fast and stopping automatically when you are exhausted.

What are good habits to adopt during Ramadan?

Keep a consistent sleep schedule with a duration that allows for recovery, 7 to 9 hours. Drink enough water outside of meals, 1.5 to 2 litres per day. Consume too much fruit and vegetables, as they are rich in minerals and fibre to combat constipation, which is common during Ramadan. Do not drink liquids that are too cold or too hot and consume too many spices. Choose healthy cooking methods: do not skip foods.

There are sources that indicate that fasting is beneficial to the body. How can it help?

Fasting allows the body to rest, the human body is then cleansed of old cells, fats, waste, toxins... that it has accumulated. Fasting helps to combat metabolic diseases such as excess cholesterol, triglycerides, etc. Fasting improves physical and intellectual fitness, rejuvenates the skin and increases concentration.

Recipe: 02 large beets, diced, 3 medium carrots, cut into small pieces, ½ glass of water (100 ml), juice of one lemon, 5 mint leaves. Mix all the ingredients together and eat. You can replace the mint with another spice of your choice.

William O.

Source: Djenodji Beamlaou Maxime nutritionist (Chad)