Nutrition Experts Share Essential Guidance for Healthy Ramadan Fasting
As Ramadan approaches, adopting healthy fasting practices can significantly enhance the spiritual and physical experience of this sacred month. For Manal Elfakhani, a nutrition expert at Pennsylvania State University, Ramadan evokes cherished childhood memories of breaking fast at the mosque with family, often enjoying sweet semolina flour cookies she now prepares herself. This period, dedicated to spiritual reflection and appreciation of sustenance, involves abstaining from food and drink from dawn to sunset for approximately a month.
While most individuals can participate safely, Elfakhani emphasizes that thoughtful planning and nutritional consideration are crucial for a meaningful fast. Certain groups are exempt from fasting, including young children, the elderly, and those who are pregnant, menstruating, or breastfeeding. Individuals managing chronic conditions such as diabetes, heart disease, or other illnesses should consult their doctor before fasting, particularly if they require regular medication. "You should be in a very good, healthy state in order to do this," Elfakhani advised.
Optimizing the Pre-Dawn Suhoor Meal
For the pre-dawn meal known as suhoor, nutrition experts recommend fueling up with a diverse range of food groups to sustain energy throughout the day. Sonya Islam, a dietician at VCU Health, recalls her mother bringing her a banana and a glass of milk when she was too tired to rise for suhoor as a child. She now recognizes the wisdom in that simple meal, which combines fibre and protein for lasting fuel.
"Having sustained fuel that can last for as long as possible is critical," Islam stated. She suggests incorporating foods with healthy fats, such as avocados and nuts, along with high-fiber, hydrating vegetables and fruits. Sugary foods are not ideal as they digest quickly and can trigger cravings. While coffee or tea may be tempting, experts advise resisting the urge and instead hydrating with water and non-caffeinated beverages.
Practicing Moderation During Iftar
The duration of the daily fast varies by location based on daylight hours, making it essential to listen to the body's signals. Elfakhani recommends slowing down during the day between teaching sessions and catching up on work after the evening iftar meal. Engaging in light activities like a short walk or stretching can help boost energy levels and maintain mental alertness.
Regular exercisers may prefer to work out right before breaking the fast or later in the evening to avoid dehydration. At iftar, overeating should be avoided as it can lead to sluggishness. Many choose to break their fast with a glass of water or a hot drink and fiber-rich dates, followed by a few appetizers and a small entree. Waiting a few hours before snacking as needed is advised.
"It's more so about mindful eating and listening to when your body's actually hungry as opposed to just overloading," explained Zaiba Jetpuri from UT Southwestern Medical Center. This approach ensures a balanced and health-conscious observance of Ramadan.
