Wednesday, August 17, 2011

Dietary tips for the month of Ramadan


The holy month of Ramadan offers an excellent opportunity to lose weight, especially by performing light exercise and eating the right kind of food. Fasting is good for one's health because it has spiritual, physical, psychological, and social benefits. However, man-made problems may occur if fasting is not properly practiced.
I have provided you with a list of common problems arising during the fast and also ways to cope with it.

CONSTIPATION
Causes: Too much refined foods, too little water and not enough fibre in the diet.

Remedy: Avoid excessive refined foods, increase water intake, use bran or multigrain flour or whole grains like jowar , bajra, ragi , brown rice & increase vegetable and fruit intake.

INDIGESTION
Causes: Over-eating. Too many fried and fatty foods, spicy foods, and foods that produces flatulence e.g. eggs, cabbage, lentils. Carbonated drinks like Cola also produce gas.

Remedy: Do not over-eat, drink fruit juices. Drink
water. Avoid fried foods, add ajwain & asafetida to flatulence producing foods.

LETHARGY ('low blood pressure')
Causes: Too little fluid intake, decreased salt intake.

Remedy: Keep cool, increase fluid and salt intake.
* People on medication for blood pressure control should continue taking it.

MUSCLE CRAMPS
Causes: Inadequate intake of calcium, magnesium potassium foods and less water intake.

Remedy: Eat foods rich in the above minerals e.g. lots of vegetables, fruit, dairy products and dates.

 Remember:
  • At the time of sehri try to eat foods that take a long time to digest and therefore will keep you from getting hungry faster. If you eat complex carbohydrates, and whole wheat food products, the body will take up 6-7 hours to digest the food, as oppose to fast digesting foods which will be digested in a few hours leaving you extremely hungry towards the end of the day.                                                                                                                        

  • At the time of iftaar try and break your fast with dates or sweet juice and milk shake because the body needs an immediate source of energy for all the different cells in the body, and glucose is the best way to provide this energy.


  • Make sure you are drinking enough water and fluids in the time between iftaar and sehri so that you are meeting the body’s requirement of water and replenishing all your cells.

  • Your favourite delicacies like samosas and pakoras which are commonly eaten during iftaar and some people think the meal is incomplete without them, should not be consumed everyday as it can lead to indigestion.


Reya K Pahuja
Nutritionist
Your Fitness Club.

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