Ramzan Meal Plan

 Recommended:

• Divide your food into three meals. Saher is the morning meal when the fast starts, iftar is the evening snack when the fast is broken and then dinner.
• Include complex carbohydrate foods rich in fibre, such as those found in grains and seeds. For example, whole wheat roti, brown rice, daal, beans, bajara, bran, fruits and vegetables should be eaten, particularly during saher. Fibre-rich foods help increase the feeling of fullness, promote good blood glucose levels and help with regularity. Fasting during the day can also increase stomach acid content and cause feelings of pain or discomfort. High-fibre foods during dinner can help neutralise this acid and alleviate pain. (Remember to increase fluids with fibre intake to prevent excessive gas).
• During iftar, dates and juice are traditionally consumed. Include three dates and 4 oz (120 mL) of juice to help normalise possible low sugar (hypoglycemia) and provide the much needed “instant” energy along with hydration. If you have diabetes, please consult with your healthcare provider for medication or diet adjustments and learn more about Fasting and Diabetes.
• Bake or grill foods instead of frying them, and if frying, decrease the amount of oil used. Try and measure the oil in spoonfuls instead of just pouring it from the bottle.
• Choose lower fat and lean cuts of meat. Skin chicken and remove any visible fat before cooking.
• Eat slowly and chew food well. Because you have not eaten all day, there will be a tendency to want to eat a large quantity of food quickly. Remember that it takes 20 minutes for your stomach to tell your brain that you are full — put small portions on your plate first.
• Walking in the evening for at least 30 minutes is an ideal routine activity. Walking will not only help your metabolism, but also help your mind stay clear. However, if you’ve eaten a big meal, blood needs to move to your digestive system rather than to your muscles, so a brisk walk straight after a heavy meal is not a good idea. Wait 1-2 hours after your meal before engaging in any strenuous activity. Best to keep your meals light.
• Drink as much fluid (preferably water) as possible. It is advisable to consume at least 8-12 cups between iftar and bedtime so that your body may adjust fluid levels in time for the next day.

Avoid:

• Fried and fatty foods such as french fries, sweets, fried samosa, pakoras, parathas, greasy curries and biriyani. High-fat foods are high in calories and are nutrient deficient which will lead to an imbalanced diet, thereby increasing sluggishness and fatigue during Ramadan.
• Salt and salted food, such as achars pickles, papadums, sauces, nuts, chips and olives. Dehydration is a risk due to limited fluid intake during the day, and high salt foods can further increase this risk by drawing fluids out of your body.
• Foods containing too much sugar such as sweet glucose energy drinks and mithai. These are sources of empty calories with very little nutritional value. While they may provide you with instant energy, they will not sustain you through the day and night.
• Overeating especially at saher can cause further metabolic imbalance, like highs and lows in your blood sugar and dehydration.
• Too much tea or caffeine at saher. Both of these are diuretics when consumed in large quantities and the body can lose valuable minerals, salts and fluids that you need during the day.
• Sleeping immediately after iftar and saher meals, since your body will require time to digest the food. Wait for 2–3 hrs before sleeping.