Ramadan and the act of fasting are all about sacrifice. However, abstaining from food and water for prolonged periods and a change in schedule in eating and sleeping patterns can cause health problems ranging from dehydration and weight gain to fatigue and indigestion. But, if you are fasting and you are worried about these issues, rest well because, with some simple tips for healthy eating, you can easily benefit from the wellness of intermittent fasting.

Following these simple tips for healthy eating shared by Dr. Moayed Alhelfi, Consultant Endocrinologist, Medeor 24×7 International Hospital Al Ain, can keep these problems at bay and ensure that you observe Ramadan on a healthy and safe note.

Tips for healthy eating to keep you strong and energized

Eat light; eat right

More Tips for Healthy Eating During Ramadan — Dr. Moayed Alhelfi – Consultant Endocrinologist

Prolonged fasting can deprive the body of its nutrients, so you must make sure you’re actually feeding your body with nutritious foods, with good fats, vitamins, and minerals. For suhoor, eat meals that are high in complex carbohydrates and fiber. Balancing these with protein and healthy fats will keep you feeling full for longer, and release the energy your body needs over a sustained period. A good example of that is a bowl of oatmeal with nuts and a spoonful of flaxseeds; scrambled eggs with a piece of wholegrain toast or muesli with yogurt and berries.

At Iftar, don’t overeat, and avoid heavy and fried meals, as this can cause indigestion and weight gain. Instead, eat steamed, grilled, baked, roasted or sautéed dishes. In fact, it’s best to break your fast with 1-3 nutrient-rich dates, followed by some lentil soup and a light dinner that has carbohydrates, protein, and good fats. Consume vegetables and fruit to get nutrients such as fiber, vitamins, and minerals, to replenish what you lose through fasting.

Avoid sweets as much as you can and opt for fresh fruits or a handful of nuts during episodes of craving. It is okay to eat dessert in limited quantities occasionally, but overindulgence will result in you packing on the pounds.

Hydration

Fasting during Ramadan, especially during the summer, can cause dehydration. Make sure you consume adequate amounts of liquids; preferably water between Iftar – the post-sunset meal and suhoor, the pre-dawn meal, to keep your body well hydrated. You can drink the usual minimum which is at least six to eight glasses of water. But, with the mercury rising, however, it is advisable to drink more.

To make the water more nutritious, you can infuse it with slices of lemon or cucumber and sip it after you break your fast. This is a cool and refreshing way to energize your body, quench your thirst and ingest a host of vitamins and minerals that build your immunity. Citrus juices are also a healthy and refreshing complement to an iftar meal. Citrus juices, high in vitamin C, rejuvenate the body after a long day of fasting. Avoid too much caffeine when you are fasting, as it is a diuretic and may stimulate further water loss.

Don’t sweat it

Avoid heavy exercise, especially intense cardio sessions, during the fasting period to avoid fatigue, weakness, and dehydration. Moderate activity is advisable to keep you feeling energized throughout the day. A 30-minute walk just before sunset or an hour after Iftar is recommended.

We hope these tips for healthy eating will help you avoid tipping the scales this Ramadan.