Reset your taste buds for healthy Ramadan

Manama : The holy month is here and fasting is considered an act of deeply personal worship in which Muslims seek a raised level of closeness to God. Keeping in mind the well-being of the vast majority observing Ramadan, Nutritionist across Bahrain pool in their valuable input as to how and what to  eat during the holy month.

With regard to preparations prior to the commencement of the fast, there is a unanimous advice provided by nutritionists alike ‘Do not overeat!’

“Don’t increase the quantity of what you eat. Reduce your activity rather if you have to. Light dinner and light suhoor. Eating heavy creates big spikes in blood sugar and hormones followed by big dips that make it hard for the body to adapt to new routines,” says Moayyed Feroze, coach and nutritionist at The Healthy Conscience.

“Maintain the same quantity as any other meal on a regular day,” advises Diana Nakhle, senior dietitian at Carlton Nutrition Centre. “Stop eating before you are full. People can prepare themselves by delaying their lunch today and taking a healthy suhoor to prevent getting super tired on their 1st day of fasting,” says Remy Danaf, clinical dietitian at Health Watchers Bahrain With 30 days of fasting ahead there are certain measures people are required to take to ensure their wellbeing.

“Maintain a break between initially breaking your fast and the main course meal. The main course should consist of protein, grilled or baked, and carbohydrates to provide them with energy.

Whole grains food items should be a significant part of their meal,” says Diana Nakhle. “Dairy and saturated fats wreak havoc on the digestive system. Eat simple foods that are easy to digest.

Fruits are your best friends as they are packed with anti-oxidants that will support your immune system and fiber that will ease out gut issues caused by changes in eating patterns. Have a multivitamin every day. This will plug in any micronutrient gaps,” added Moayyed Feroze.

For many, this Ramadan is going to be their debut in following an honorary tradition. Their steps taken during this is fundamental to their health. “They should always listen to their bodies and eat moderately and slowly,” says Diana Nakhle.

I advise them to avoid high-sugar foods, it will give empty calories with very low or with no nutritional value and it will increase their cravings making fasting harder. Salty and spicy foods should also be limited to avoid thirst, says Remy Danaf.

Ramadan provides the perfect opportunity to focus on oneself spiritually as well as physically. “The body is a lot more resilient than we believe. Fasting is a great way to understand the body’s signals and improve how we respond to them,” said Moayyed Feroze.