Ramadan is a season of revival in spirit, soul and body, in which Muslims will practise fasting between sunrise and sunset. It is important to ensure adequate nutrition for continued good health.
Here are four golden rules of healthy eating during Ramadan:
1. Do not skip Suhoor (pre-dawn meal)
Suhoor is essential to provide strength and vitality for the day, making fasting easier and tolerable. Skipping Suhoor prolongs fasting period as your body needs to rely on previous meal for energy and nutrients throughout the day.
What Should I Do?
- Choose wholegrains and high fibre food for satiety and prevent constipation
- Incorporate protein (fish, meat, egg, dairy products) for satiety
2. Avoid over-indulgence during Iftar (break the fast)
Ramadan is known as the month of generosity and socializing which may lead to overeating after long day of fasting, resulting in indigestion and weight gain.
What Should I Do?
- Break the fast: start with two dates, followed by a glass of water
- Iftar: follow Singapore My Healthy Plate for balanced and nutritious meals
3. Balanced and Healthy Meal
Despite enjoying rich, greasy, fried and sugary dishes make you feel good in the short run, they can make fasting the next day more difficult, leading to weight gain and metabolic diseases.
What Should I Do?
- Substitute sugar sweetened beverage with plain water, unsweetened drinks
- Share snacks and cookies with family in moderate amount
- Healthy cooking methods: grilling, boiling, simmering and roasting
- Limit salt intake as it increases thirst
4. Hydration
Fasting increases risk of dehydration due to limited duration for food and beverage consumption.
What Should I Do?
- Drink 8 glasses of water between Iftar and Suhoor
- Integrate fluid-rich fruits and vegetables into evening meals: strawberries, watermelon, cucumbers, zucchini, bell pepper and tomato
- Cut down caffeinated drink: coffee and tea due to diuretic effect
