Tips on Healthy Eating and Exercising
Along with other safety precautions, eating a healthy and nutritious diet is essential as it plays a key role in strengthening our immunity.
Fasting significantly alters our diet as it limits the meals to morning and evening only, causing metabolism to slow down. Traditionally, fasts are also often broken with specific types of foods which include deep fried snacks, creamy desserts, high-fat meals and sugary foods and drinks, all of which are high in calories and usually low in nutrients.
The combination of the above factors can lead to over-consumption of calories and inadequate consumption of essential nutrients. However, to maintain good health and immunity, adequate calories and nutrients need to be consumed within those meals. Below are tips for observing a healthy and safe Ramadan.
Divide your food into three meals:
- Suhoor: Morning meal when the fast starts.
- Iftar: Evening snack when the fast is broken.
- Dinner.
What to eat and drink during Suhoor
- Plenty of fluids and fluid rich foods to keep yourself hydrated through the day.
- High fibre starchy foods for energy – this helps with feeling fuller through the day.
- Include proteins such as eggs and peanut butter; dairy such as milk and yoghurt; fruits; healthy fats such as nuts, seeds and avocado.
- Avoid too much tea or coffee as these can act as diuretics when consumed in large quantities and lead to loss of valuable minerals, salts and fluids.
- Have a variety of sweet and savoury foods however, avoid very salty foods like salty cheese and dried meats as salt stimulates thirst.
Examples of Suhoor meals
- Oats cooked in milk, sprinkled with nuts/seeds and fresh/dried fruit or overnight-soaked oats mixed with yoghurt, nuts/seeds and fresh/dried fruit.
- Muesli or other high fibre breakfast cereals such as Weetabix and All Bran Flakes with milk, fresh/dried fruit and nuts/seeds.
- Boiled/poached eggs or omelet with wholegrain bread or roti, a few avocado slices and a fruit.
- Peanut butter (unsalted) and banana sandwich using wholegrain bread or roti.
What to eat and drink during Iftar
Start with plenty of fluids, fluid rich foods like fruits and foods with natural forms of sugar – this will provide the body with hydration and an instant burst of much needed energy.
- Best fluid option is water – it provides hydration with no added calories or sugar.
- Other fluid options include half a cup of milk, fruit juices or smoothies – these provide natural sugar along with a range of other nutrients and hydration.
- Avoid drinks with added sugar like sodas, energy drinks, sweetened milk and juices as these are high in calories.
- Dates (3 medium pieces) or other dried fruits like apricots and prunes- these provide natural sugar, fibre and a range of vitamins and minerals.
- Fresh fruit – these provide natural sugar, fluids, fibre and a range of vitamins and minerals.
- Porridges like oats- these provide starch for energy, fluids, fibre and a range of vitamins and minerals.
Aim for a balanced and nutritious meal containing all your food groups described below.
- A balanced plate contains 50% vegetables, 25% carbohydrates and 25% protein with incorporation of healthy fats and oils and dairy within your meals.
- Fruits can be eaten for dessert and at iftar and suhoor described in the respective sections
Fruits and vegetables
- Provide a variety of nutrients such as vitamins, minerals and fibre that play a key role in strengthening immunity.
- Eat by color – the more the colorful your plate is, the better the variety of nutrients it can provide.
- Try to eat at least 5 portions of fruits and vegetables everyday within your 3 meals.
- Consider fermenting your vegetables- a natural source of probiotics which helps with strengthening immunity.
Protein
- Animal based protein includes meat, fish and poultry; while plant based protein includes pulses and legumes like beans and lentils.
- Choose low fat and lean cuts of meat.
- Skin chicken and remove any visible fat before cooking.
- Choose fish high in Omega-3 fatty acids such as Mackerel, Salmon, Sardines and Tuna as these play a role in strengthening immunity.
- Pulses and legumes are highly recommended during this time as these are highly nutritious, low in fat and easier to store for a longer period of time.
Fats and oils
- Incorporate some healthy fats and oils from foods such as avocados, fish, nuts, nut butters, seeds, olives, olive oil, sunflower oil or margarine and canola oil.
- These provide you with multiple health benefits including regulating your blood cholesterol levels and are a source of someessential fatty acids, vitamins and minerals that play a role in strengthening immunity.
- Limit your saturated fat intake from foods like ghee, butter, animal fats, coconut milk and full cream dairy.
- Sources include milk, yoghurt and cheese.
- Choose lower fat and lower sugar options.
- Natural yoghurt is a good source of probiotics which helps with strengthening immunity.
Treats
It is natural to crave for a treat after a long fast, however, try to choose options lower in fat and sugar. Consider homemade nutritious treats lower in calories to maximize on your eating time like custard with fresh or dried fruit and nuts; frozen yoghurts with or without fruit; fruit based ice-creams and fruit lolly/pop.
Examples of balanced and nutritious dinner meals
- Minced meat or lentil curry served with rice, yoghurt and a fresh salad (lettuce, carrots and cucumbers).
- Pan-fried masala fish and eggplant served with rotis, yoghurt and sliced cucumbers and carrots.
- Grilled chicken served with baked potatoes, milk based gravy and steamed colorful vegetables (cauliflower, broccoli, green beans and carrots).
Tips on meal preparation and cooking
- Bake, grill or steam foods instead of frying them, and if frying, decrease the amount of oil used. Try and measure the oil in spoonful rather than pouring it from the bottle. Examples: dhokra, baked meat/chicken pies, sandwiches, baked spring rolls/samosa, baked handvo.
- Use natural herbs and spices such as turmeric, cloves, ginger, garlic, thyme and oregano- these play a role in strengthening immunity.
- Use salt sparingly.
- In case accessing fresh produce such as fruit and vegetables is difficult due to physical distancing, consider preserving some by:
- Freezing in chopped or pureed versions;
- Freezing cooked batches of soup/stews/sauces;
- Fermenting some vegetables; and
- Using alternative frozen or canned versions.
General tips
- Start with small portions, eat slowly and chew food well to avoid chances of overeating.
- Drink at least 8-12 cups of fluids preferably water between iftar and bedtime to adjust fluid levels for the next day.
- Avoid eating large meals and overeating especially at suhoor to avoid metabolic imbalances such as high and low blood sugar and dehydration.
- Avoid sleeping immediately after iftar and suhoor meals to allow time for digestion (2-3 hours).
- Avoid processed foods like pastries, deep fried foods and fatty foods like chips, samosas, greasy curries and biriyanis. These are high in calories and have low nutritious value which may affect immune function and causes sluggishness and fatigue during Ramadan.
- Avoid salt and salted food like achars, pickles, papadums, sauces, nuts, chips and olives as these may increase risk of dehydration.
- Avoid foods with high sugar such as mithais as these are high in calories and will only provide you with instant energy rather than energy to sustain you through the day and night.
- Try to exercise for at least 30 minutes 5 times a week.
- Avoid high intensity exercise during the day and especially in hot weather.
- For any strenuous activity, wait 1- 2 hours after your meal.
- Best time to exercise is pre- suhoor or after iftar.
- If you have diabetes, please consult with your healthcare provider for medication or diet adjustments and learn more about fasting and diabetes.