Saeed Haider

Saudi Gazette

It will be a testing time for Muslims during Ramadan as the holy month will be observed in extremely hot and humid climate. In some parts of the Kingdom, the temperature has already started touching 49 degrees Celsius and weathermen do not assure any respite in coming weeks.



In some areas it will be hot and humid both, making it more difficult for the believers. In such harsh and extreme conditions the eating habits of fasting people is of paramount importance. It is extremely vital to have a very balanced Sahoor (predawn breakfast) and Iftar (breaking fast after sunset). Medical experts and nutritionists world over have been emphasizing on the need of striking a balance in these two-time diets.



Saudi Gazette in Cooperation with Nestle Middle East has compiled some very vital tips for Ramadan. Nestle Market Nutritionist, Saran Kanaan, who is responsible for overseeing all children’s nutrition, health and wellness initiatives across a wide range of divisions including dairy, beverages, cereal partners worldwide (CPW), Nestlé nutrition and coffee, has replied to some very important questions pertaining to fasting and Sahoor and Iftar. Excerpts:



1. What kind of food you recommend for our readers before starting Ramadan “as a pre-healthy diet”?



A: Fasting shouldn’t hinder you from having a complete and balanced diet. The secret in achieving a healthy balanced diet during the holy month of Ramadan lies in your ability to tailor your nutritional needs into Iftar, snacks and Sahoor.

Start choosing wellness at least a week ahead of this holy month by eating healthier and moving more specially that it is falling in the peak of summer time which makes it more crucial.



Here are some tips to help you eat healthier as a pre-start diet:



• Have three balanced meals per day

• Drink water at regular intervals to get you into this routine before this holy month.

• Avoid carbonated beverages, sugary and fried foods

• Start limiting your caffeine intake, including tea, coffee, and carbonated beverages and substitute them with decaffeinated coffee

• Incorporate a variety of fruits and vegetables every day to supply your body with essential vitamins and minerals

• Choose whole grain bread and cereals that will keep you feeling full longer and help regulate your bowel movement

• Try grilled meat, fish and chicken instead of fried ones

• Reduce your salt intake because salty foods increase your feeling of thirst

• Substitute full-fat milk and dairy products with low fat ones in your daily diet

• Enjoy sweet delicacies in moderation so that it doesn’t replace the essential nutrients you need to make up for your fasting day.



Last but not least, choose to move more, dedicating at least 30 minutes of daily exercise, which will help regulate your bowel movement, digest your food and sleep better.



In conclusion, let the taste of health and wellness accompany your dishes so you enjoy them with your family not only during the holy month of Ramadan but all the year through!



2. What kind of food you recommend for our readers for Sahoor?



A: Sahoor is the most important meal during the holy month of Ramadan, as it makes fasting easier and more tolerable. Here are the reasons why starting your day with Sahoor is essential:



• It’s the body’s primary source of energy during your fasting day

• It helps prevent nausea and headaches during the fasting hours, by regulating the level of sugar in the blood

• It reduces thirst during the day

• It helps cover your nutritional needs



 Here are some useful tips to make you eat healthier during Sahoor:



• Choose easily digestible foods to avoid any stomach discomfort.

• Include foods from all the food groups (bread and cereals, milk and dairy products, meat and legumes, fruits and vegetables)

• Drink sufficient amount of water to avoid feeling thirsty

• Avoid salty foods such as pickles and canned food, heavy desserts such as Kunafa and Baklava as well as fried and spicy foods, which all increase thirst.



The following are examples of a well-balanced Sahoor:



• 1 glass of low-fat milk with whole-grain breakfast cereals and a banana

• 1 cup of coffee with low-fat milk, a brown bread cheese sandwich and 2-3 dates



3. Ramadan weather will be hot this year, what juices you recommend for our readers to break their fasting with during the iftar time?



A: Everyone agrees that the heat and long summer days are making fasting a little more challenging this holy month mainly because one feels thirsty at the end of the day.



Fasting all day leads to low energy levels and come Iftar the body demands an immediate source of energy. People turn to refreshing sugary drinks to satisfy this need, which results in very little appetite for food. For this reason keeping a balance and having wiser beverages choices is very important.



Homemade fresh fruit juices with no added sugars offer lots of health benefits during the holy month of Ramadan since they are rich in vitamins and minerals as well as their natural sugar content that gives a quick boost to your low blood sugar level. However, we should always keep in mind that drinking one glass of fruit juice is almost equivalent to eating 2-3 pieces of fruits therefore we should consume it in moderation without exceeding a cup at Iftar to avoid weight gain and high sugar consumption.



However, always remember to drink 8-10 cups of water daily since water is the most important fluid to hydrate your body.



4. A person should drink 7-8 glasses of water during the day, how can our readers with fasting during the day make sure they will not face dehydration?



A: Water is the most important fluid that quenches thirst during the holy month of Ramadan, but most people do not drink enough! It is necessary to drink 8-10 glasses of water daily to prevent dehydration and constipation.



A warning sign of dehydration is the dark yellow urine, which indicates that you are lacking in your water intake.



How to prevent getting thirsty during this holy month



• Avoid salty, sugary, fried and spicy dishes since they increase the body’s need for water.

• Drink at least eight glasses of water every day. Have 2 glasses of water at Iftar, then 1 glass of water every hour until your bedtime and don’t forget to drink plenty of water at Sahoor.

• If you are exercising and are outdoors in hot weather, you lose more fluids so make sure you drink more water

• Eat fresh fruits and vegetables because they are rich in water like a salad at Iftar and fruits as desserts

• Drink fresh fruit juices rather than sweetened juices

• Have soup for Iftar as it is another source of fluids that will help hydrate you

• Have your cup of coffee two hours after you complete your Iftar meal or at Sahoor along with your balanced meal.



5. How accurate is this information that “drinking a lot of water in Sahoor time will keep the thirst away”?



A: Drinking plenty of water during Sahoor time will help reduce your thirst and will make you sustain without water for a longer period of time, however, it cannot completely eliminate it especially in hot months.



6. For our diabetic readers, what do you recommend for iftar and Sahoor to maintain normal sugar levels in blood?



A: During the holy month of Ramadan you have a very different routine for meals therefore your blood glucose level will be low at some times and very high at others. However even during this holy month you should still follow the same diabetic diet you follow the rest of the year.



Try dividing your food into 4 meals: Iftar, Sahoor and two snacks in between and follow these tips to help control your blood glucose level:



For a healthy Iftar:



• Have your Iftar on time

• Eat a variety of foods from all the food groups such as breads and cereals, legumes, meats, milk and dairy products, fruits and vegetables to provide the body with all the essential nutrients

• Start your meal with a bowl of vegetable soup or salad to provide the body with some vitamins, minerals and fiber, which helps with digestion and prevents constipation

• Keep sensible portions in mind and follow the same guidelines for healthy eating that you do the rest of the year with an emphasis on whole grains, lean sources of meat, grilled fish and poultry

• Limit your intake of fried, fatty or sugary foods (e.g. Logaimat, Muhallabia, Samosa, Harees, etc.)

• Choose complex carbohydrates with a low glycemic index such as brown rice, whole wheat bread and pasta

• Limit your intakes of dates to two or three pieces

• Consume sweets occasionally, in small portions and preferably homemade ones



For a healthy Sahoor:



• Delay your Sahoor as much as possible

• It should contain all major food groups preferably slow digesting food and low glycemic index carbohydrates as it provides satiety for a long period and delays hunger

• It is important to avoid salty foods such as pickles and salty cheese, spicy food, canned food and fast food.



For a healthy snack, choose fruits or low-fat yogurt with unsalted nuts



Always remember to Choose Wellness by eating healthier, moving more and living better during the holy month of Ramadan and all year round!