If we follow the teachings of Islam correctly, our diet plan for Ramazan is sorted.
Chapter 20, verse 81 of the Qur’an states:
“Eat of the good and wholesome things that We have provided for your sustenance but indulge in no excess therein.” [Quran; 20:81]
The key is eating good and wholesome foods in moderation. Nevertheless, I would like to give a few pointers, which surely many of you already know, just as a reminder.
We should keep food intake during Ramazan simple and not very different from our typical day-to-day diet. Ensure we include all food groups, like fruit and vegetables, bread, cereals and potatoes, meat, lentils and pulses, dairy foods, and healthy fats. Fasting hours across the world can vary and can be anywhere between 11-22 hours.
Therefore, we need to focus on foods which can help us feel fuller for longer and give us energy. The key to feeling full and energetic is to include more fibre at Suhoor (pre-dawn meal) and Iftar (fast-breaking meal). The fibre helps to slow down the sugar release from the food hence keeping us full and energetic.
We can increase fibre by opting for brown bread, whole grain flour, whole grain cereal, potatoes with skin, brown rice, and brown pasta. Focusing more on fruit and vegetables and trying to have them with their skins can optimise fibre intake.
Adding protein and healthy fats to carbs will also slow the release of sugar, keeping us energetic for longer. Drink plenty of fluids to prevent dehydration. It can be challenging; try taking small sips of water throughout the non-fasting hours. However, teas, coffee, milk and fruit juice will also count in your fluid. Including soups, stews and shorba, fruit and vegetables will also contribute to your hydration and increase water intake. Reduce salt intake as much as possible, as high intake may make you feel thirsty. Consciously try to put in half the amount of salt you usually do.
This Ramazan thinks less about feasting and more about nourishing your body, after all, it is the month to cleanse our body and soul. For a nutritionally complete diet during Ramadan, we must aim to include all major food groups in the correct portion.
Guidelines To Help You Plan Your Ramazan Meals Accordingly
Suhoor:
Choose at least one option from each row.
- brown bread, wholemeal chapati/roti, whole grain cereal
- Kebab, chicken, eggs, daal, milk, yoghurt, cheese (can have two options from this row)
- Fruit palm-size OR vegetables of your choice
- Nuts, seeds, healthy oils.
Iftar:
Ideally, break your fast with something light like dates, fruit or fruity chaat, yoghurt, milk, smoothie or soup. You can also have a small bowl of chickpeas (chana chaat) or dahi bhallay.
Choose one from each row. Make sure to use vegetable oils for cooking. - Wholemeal Roti/, Brown or Basmati Rice, Pasta, Potatoes
- Chicken/lamb/beef/ fish palm size, daal, milk, yoghurt, cheese (can have 2 from this row)
- Vegetables of your choice. It can be cooked, raw, boiled or steamed
Iftar:
Ideally, break your fast with something light like dates, fruit or fruity chaat, yoghurt, milk, smoothie or soup. You can also have a small bowl of chickpeas (chana chaat) or dahi bhallay.
Choose one from each row. Make sure to use vegetable oils for cooking.
- Wholemeal Roti/, Brown or Basmati Rice, Pasta, Potatoes
- Chicken/lamb/beef/ fish palm size, daal, milk, yogurt, cheese (can have 2 from this row)
- Vegetables of your choice. It can be cooked, raw, boiled, or steamed.
Disclaimer: This is general public information. Does not substitute any medical or dietary advice from your health care professionals.
The information in this article was provided by Fareeha Jay. She is a Registered Dietician based in Plymouth. She is working as a Diabetes specialist, delivering educational sessions to people newly diagnosed with Type 2 Diabetes. She also runs her private practice. Her work entails online consultations with South Asians all over the world. If you wish to view her work, below are the links to her social media handles;
Instagram: https://www.instagram.com/dietitian_fareehajay/
Twitter: https://twitter.com/FareehaJay
Youtube: https://www.youtube.com/channel/UCSXc-Vg8wc2SdY8Jh7TK45A
