Spiritual journey to a healthy mind and body

Adopt and spread the concept of healthy eating during the holy month

Healthy eating during Ramadan can be a bit of a challenge, especially when the month-long observance is bound to have special dishes and treats on the table before dawn and after dusk. The temptation to indulge is high, and irregular mealtimes denote concoctions full of carbs, sugar and fats. 
Contrary to the belief that the odd combination of dishes can appease hunger during the fasting period, it adds to exhaustion, upsets stomach and adds to weight gain, which can lead to health complications in the long run.
Eating properly during Ramadan, despite the change in mealtimes, is essential to maintain a healthy mind and body. There are a number of ways to opt for better dishes and prepare nutrient-rich options.
Firstly, choose your ingredients wisely. With impressive promotions in supermarkets, ranging from bundles of discounted items to grand raffle draws, the lure of savings and acquiring additional packs is undeniable. Let's admit it, it would be a shame to miss out on deals, but this is where you should practise restraint. 
If possible, shop for groceries after Iftar. During this time, you would have broken your fast, finished prayers and had enough time to relax before heading to your favourite shopping destination. This means that you would not be tempted purchase junk food, snacks or treats. 
In any case, you prefer to buy items during the fasting period, at least make a list in advance before Suhoor or after Iftar time. This will help you focus on the ingredients you genuinely need to prepare meals for the next day, as shopping for groceries on an empty stomach tends to trigger the desire to pick up items when cravings take over.
There are a number of delicious options available for consumers that promise fresh and healthy options with wholesome flavours, such as Al Rawabi, Arla Protein Milk and Baskin Robbins.
Now that you've stocked your kitchen, the next step is to plan the right dishes for the time of the day. Suhoor calls for energy-packed meals to keep you feeling full until Iftar, while Iftar replenishes lost nutrients.
For Suhoor, prepare foods that contain complex carbohydrates such as rice, spaghetti, bread or cereal and protein such as meat, eggs, cheese, labneh or legumes. Steer clear from deep-fried foods, and indulge in an assortment of vegetables and fruits instead. You can also add a glass of milk or yoghurt for a boost of vitamins and minerals. Try to wake up well in advance so you can eat, pray and relax in time before the morning (Fajr) prayer signals the start of a new day. 
At Iftar, once the evening call to prayer (Maghrib) marks the end of fast, many of us tend to reach out for the most delicious-looking treats - be it salty, fried or sweet - but that's just our bodies reacting to the day-long abstinence from food. Instead, choose dates and a glass of water. The sweetness of the desert fruit will instantly revitalise your mood and energy levels and stop you from binge-eating, while water quenches thirst, which is often mistaken for hunger. 
Take small breaks, perhaps through prayer or spend time reconnecting with your family, before going for dinner. Post-Iftar dinnertime is when you should be pay attention to replenishing your body with nutrients that were used up during the day's fast. Start off with fresh salads with a light vinaigrette dressing or warm soup, then proceed to have a meal of your choice. Ensure that you're consuming the right number of calories per day by consulting a nutritionist, who can help you with portion sizes that are ideal for your body requirements. 
The month of Ramadan also means exchanging dishes and desserts with relatives, friends and neighbours as a gesture of goodwill. This means you are bound to end up with extra plates of goodies that are probably not the healthiest to consume if you're aiming for a healthy regime. If you feel it may be impolite to refuse the offerings altogether, accept it and pass it on to others who may appreciate it, perhaps the caretakers in your community, household help, or even to people at mosque where large Suhoor and Iftar gatherings take place. 
To encourage a health-conscious spirit of giving, opt to pass on delicious but nutritious options to your neighbours and children too. Try carving interesting character faces or shapes using cookie cutters and moulds, and snippets of ingredients to decorate to make meals appealing to younger ones.  
With a bit of effort and attention, your family and you are bound to enjoy a healthy and happy Ramadan. 
Quick tips 
Avoid grocery shopping when hungry; visit a supermarket after Iftar. 
Remember: Suhoor calls for energy-packed meals to keep you feeling full until Iftar, while Iftar replenishes lost nutrients.
Choose water over other drinks to quench your thirst.
Encourage healthy meals when exchanging dishes between family and neighbours, especially young ones.
If you feel it is rude to refuse certain dishes, accept it and pass it on to others who may appreciate it.
In case you are on medication, consult your doctor in advance to know your options during Ramadan.
- farhana@khaleejtimes.com

• Ramadan 2021
• Ramadan Health