Practise healthy eating habits during Ramadan

Dining during Ramadan can be vastly different from people to people. There are some common aspects, especially regarding breaking fast to rehydrate and raise blood sugar levels. However, the same good dietary practice prevails. 
Foods high in carbohydrates that meet energy requirements are usually not sought-after during the month, while protein choices such as dairy, eggs, pulses and lean protein are added to each meal. Fats are managed by eliminating excessive fatty foods that tend to creep in as snacks.
Because of the change in routine that the body can take some time to adjust to, high fibre food options are an important consideration for keeping good regular bowel habits and detoxing the body to maintain good health.
Fibre is one of the main components stripped from foods, as we have embraced refined cereal products and turned more to convenience foods and juices. Returning to more conventional grains and whole foods, however, is an easy way to add fibre back.
Choosing wholegrain breads, unrefined breakfast cereals such as oats and millet, wholegrain and buckwheat pasta, high fibre quinoa, brown rice over white, and whole wheat farrow are excellent high fibre options. Adding pulses to starchy grains is also a wise old habit that's easily forgotten.
New high fibre seed grains such as chia can be added to breakfast or a refreshing drink, while agar agar is a wonderful plant-based gelatin that is very high in fibre, protein and other nutrients that can be used in beverages, thicken fruit and consumed as a refreshing sweet treat like jelly.
Eating the full fruit is better, as it is much higher in fibre than fruit juice, and you won't consume a lot of sugar. 
If you haven't tried Chia, try it out this Ramadan. Soak a tablespoon of Chia seeds into a glass of almond milk for 30 minutes. Add 1/3 cup sweet pomegranate seeds and a mix of your favourite seeds, such as sunflower, sesame and pumpkin for extra fibre, valuable minerals and a bit of fat. This thick and nutritious drink is a perfect accompaniment to Suhoor, paired with an egg on wholegrain toast or an egg and ful medames.
Fibre keeps you full for longer hours, helps regulate blood sugar levels, and helps ease into a new routine of fasting, sleep and wake cycles during the month of Ramada
The writer is a nutritionist at JTS Medical Centre.

• Ramadan 2021