Health Desk: While Ramadan emphasizes self-discipline, it doesn’t mean compromising on balanced and healthy food choices. As the fasting period coincides with the hot weather of March-April, it becomes crucial to maintain hydration levels despite the restriction on water intake.
Guidelines for Food Consumption:
Maintaining good health during fasting is essential, and some may resort to consuming excessive fried foods during Iftar. Items like pakoras, chops, fritters, and fried snacks are commonly found on the Iftar menu. However, after fasting the whole day, the body is dehydrated and weakened. Introducing heavy, fried foods at such times can lead to various issues such as stomach problems, headaches, weakness, depression, ulcers, acidity, and digestive issues.
Sehri Recommendations:
It’s advisable to replace white rice or flour with brown alternatives for Sehri to reduce hunger and ensure adequate energy levels. Cooking fish or meat with minimal oil and spices instead of frying can fulfill protein requirements. Drinking plenty of water, fluids, and diluted milk is essential to stay hydrated. Cutting watermelon into pieces instead of consuming it as juice can prevent gastrointestinal discomfort. Consuming yogurt, buttermilk, or bel sherbet is also recommended.
Foods to Avoid:
Biryani, khichuri, pulao, and similar heavy dishes can lead to indigestion and headaches throughout the day.
Iftar Recommendations:
Having a light Iftar instead of overeating in one sitting is advisable. Including lentil soup, fruits like dates, bananas, and papayas, and salads like cucumber-tomato can help maintain a balanced calorie intake.
Special Advice for Patients:
Diabetic patients should consult their doctors to adjust insulin or medication dosages and dietary charts during Ramadan. Avoiding calorie-rich sweets like jelabis, bundiya, and sweets can help manage blood glucose levels. Light exercise like walking for 30 minutes after Iftar can help maintain health, but it’s crucial to avoid vigorous activities after a heavy meal.