Enjoy a nutritious Ramadan

Maintaining a balanced diet during Iftar and Suhoor is a key part of fasting

Ramadan - the holiest month in the Islamic calendar - is being observed in the UAE and around the globe with great spiritual fervour. It is a period of piety and peace for most observants. People fast from sunrise to sunset as a form of self-cleansing, self-discipline and empathy for the less fortunate.
Iftar and Suhoor are the most important meals of Ramadan. Taken at the time of breaking the fast (sunset) and just before dawn, it is important to opt for a balanced food plan that contains healthy ingredients. This not only allows one to enjoy Iftar and Suhoor, but also provides the much-needed energy during fasting.

Those in the UAE are expected to fast 15 hours this Holy Month of Ramadan. As average temperatures hover above 40 degree celsius in most parts of the country, doctors advise caution: Take only healthy food in Iftar and Suhoor. Such foods should be rich in all essential nutrients and vitamins. Items like lean meat, chicken, fruits, fresh juices, fresh milk, dates and oatmeals must be prioritised. It is equally important to tank-up on fluids during non-fasting hours to stay hydrated.

With its numerous health benefits, Ramadan is a great time for healthy changes in the body. A team of cardiologists in the UAE has concluded that people observing Ramadan enjoy positive effects on their lipid profile, resulting in a reduction of cholesterol. Most health experts are of the opinion that low cholesterol levels increase cardiovascular health, greatly reducing the risk of suffering from heart disease, heart attack or stroke.

Foods to avoid during this time include heavily processed eats, fast-burning foods that contain refined carbohydrates in the form of sugar, white flour, etc., as well as fatty food like cakes, chocolates and sweets. Items such as coffee and cola must also be avoided since caffeine is diuretic and stimulates faster water loss through urination. Refrain from consuming deep fried food, dumplings and pastries.

Instead opt for healthy options like fresh chicken, fruits, salad, fresh juices, fresh milk, laban, dates and oatmeals. Grilling or baking is a better and healthier way to cook, as it retains both the taste and flavour of the food. Fibre-rich foods like cereals, whole wheat and green vegetables are recommended as they are digested slowly. Al Islami's product line, especially its Halal chicken category is a great option for a post-Iftar meal.

Similarly Al Rawabi's Ramadan offerings like Nutree boost, cucumber-mint laban and Al Rawabi yoghurt are ideal for both Suhoor and Iftar. Al Rawdah Poultry's fresh range of chicken products and Banvit's chicken and cuts, whole turkey and cuts and other items are much in demand for its quality. Aseel, a flagship brand from United Foods Company, is trusted by generations for its authentic taste and consistent premium quality.

The main idea of fasting is to celebrate the goodness and love that Islam teaches. Eating healthy during this time is therefore very significant for the body and soul. Splurging and over-indulgence are traits to avoid in order to benefit spiritually and emotionally during the Holy Month.
- sadiq@khaleejtimes.com
Healthy eats during Ramadan
. Go for fresh vegetables as it contains higher amounts of vitamins and minerals
. Drink fresh juices and laban
. Use low-fat milk and other low-fat dairy products
. Avoid using ghee in cooking. Substitute it with healthy vegetable oils
. Try using lean meat, fresh fish and chicken. Prepare them by grilling, boiling and baking rather than frying
. Stick to healthy food groupings: bread and grains, fruits and vegetables, meat and legumes, milk and dairy products