Healthy Ramadan(4) Guidelines for Healthy Food Ahmadi Hospital ,Health Promotion Unit Wishing You a Healthy Ramadan

Basics of Healthy Food are Similar Healthy food basics are similar in Ramadan and in other months. Islamic guidelines Prohibit overfeeding and promote moderation of food intake 2 important aspects are: Enough calorie intake. Contains all different food groups( carbohydrates, proteins, vitamins, etc..). The main difference is in the number and time of the meals per day , which is divided in Ramadan into 2 main meals ( Eftar and Sohoor,) and sometimes separated by a snack “Ghabka”).

The difference Between Fasting and Starvation Fasting does not harm the healthy bodies, but it promotes and maintains the good health. Fasting hunger lasts only for few hours a day. The dynamic aspect of Fasting differs from starvation. Prolonged starvation harms and weakened the human bodies, while fasting hunger ends by the evening ( Magreb) every day. Body can tolerate normal fasting not starvation

Healthy Eftar Break your fast early. Start with 2-3 pieces of date or a glass of low fat milk, or a warm sweet juice, preferably. Pray “Magreb “ to get the GIT ready Continue your meal. Contains enough and adequate amount of calories ( no less no more). Contains all main food group types. Not to forget fruits and vegetables ( a bowl of salad). Enough water and fluids intake. Avoid fat and fried food. Follow Islamic guideline and do not overfeed

Healthy “Sohoor” “Sohoor” meal is very important and it is equal to the regular breakfast meal outside Ramadan. If you take Sohoor late (before dawn) that means it is only 2 hours earlier than the regular breakfast time. Following the prophet Mohammad rituals/ habits, sohoor should be delayed till the dawn, to minimize the difficulty of fasting. Ensure your meals contain all types of food groups. esp. fruits , vegetables, milk and yoghurt. Avoid excess sugar and pickles , to avoid thrust . Avoid heavy and fatty meals Be sure your water and fluid intake is always enough. Follow Islamic guideline and do not overfeeding

Follow Food Pyramid Guidance It is one of the best ways to provide your body with balanced food in quality and quantity. Ensure having appropriate fruits & vegetables, whole grains and whole wheat bread in your diet. This type of healthy food , can help preventing your body against heart disease and cancer. Cut down fat, red meat, high cholesterol and saturated fat in your meals. Minimize sugar and salt in your diet. Try to exercise 30-45 mints a day, at least ,and be active always.

Follow Food Pyramid Guidance www.fda .gov

Healthy “Ghabka” “Ghabka” is a delightful Ramadan food habit. Let us make it a healthy habit, though. It is a snack that comes between the two main meals: ” Eftar “and “Sohoor” Avoid heavy Ghabka meal . Especially, when it contains high calories intake of sugar, fat and pastries, which cause indigestion while fasting, resulting in overweight during the holy month of Ramadan. Charity :do not forget to pay a part of the cost of this food to poor.

Rejected Food Habits Do not rush to start eating, and avoid eating fast. Excess caffeine and soda intake. Having tea soon after Eftar. Having iced or very hot beverages. Excess high protein and animal fat diet. Strenuous exercise after Eftar meal. Too Much Fast Food

Steps of Smart ( Inelegant) Fasting Reduce fasting time following the prophet Mohammad rituals and habits. Early breakfast( Eftar). Importance of having (Sohoor) meal. Late ( Sohoor) meal. By following the above steps , we can tolerate the feeling hungry, tired, or lack of concentration during fasting, especially at the late hours of the fast, when the blood glucose level is at the minimal levels. Therefore, Late Shoor is very important to preserve energy , for the next day of fasting.

Exercise for wellness The new My Pyramid Guide stress on the importance of exercise parallel with healthy food plan. Move at least 30 -45 minutes daily

How to Make Traditional Ramadan Dishes Healthier “Samboosa”: 1. Do not fry, bake. Instead. 2. Fill with vegetables, lentils, legums or low fat cheese. “Harrees” and “Jaereesh”: 1. Use lean meat or chicken during cooking. 2. Decrease or avoid adding oil on food top. Sweets: Use less sugar and fat. Eat a smaller portion. Replace sweets with fruits. Pudding: Make fruit pudding Use less sugar Prepare pudding with low fat milk Eat them between meals.

Ramadan is the Takeoff For promoting the 4 dimensions of Health and Wellbeing For Better Health and Longer Life. For a wonderful and valuable life.