MiaInc’s Health Guidelines for Ramadaan
This article provides useful advice on how to avoid some common problems encountered in Ramadaan. If followed, it would enable one to fast comfortably and enjoy fully the spiritual benefits of Ramadaan.
During the holy month of Ramadaan, our diet should not differ very much from our normal diet and should be as simple as possible. The diet should be such that we maintain our normal weight, neither losing nor gaining. However, if one is over-weight, Ramadaan is an ideal time to normalise one’s weight.
Faheema says “In view of the long hours of fasting, we should consume slow digesting foods including fibre containing-foods rather than fast digesting foods. Slow digesting foods last up to 8 hours, while fast digesting foods last for only 3 to 4 hours.”
Slow digesting foods are foods that contain grains and seeds like barley, wheat, oats, semolina, beans, lentils, wholemeal flour, unpolished rice, etc. (called complex carbohydrates).
Fast burning foods are foods that contain refined sugar(chocolates,cakes,doughnuts,etc), white flour, etc. (called refined carbohydrates).
Fibre-containing foods are bran-containing foods, wholewheat, grains and seeds, vegetables like green beans, peas, marrow, mealies, spinach, and other herbs like methie, the leaves of beetroot (iron-rich), fruit with skin, dried fruit especially dried apricots, figs and prunes, almonds, etc.
The foods eaten should be well-balanced, containing foods from each food group, i.e. fruits, vegetables, meat/chicken/fish, bread/cereals and dairy products. Fried foods are unhealthy and should be limited. They cause indigestion, heart-burn, and weight problems.
Zayboonisha recommends one to:
AVOID
1. Fried and fatty foods.
2. Foods containing too much sugar.
3. Over-eating especially at sehri.
4. Too much tea/coffee at sehri. They are diuretics-makes you pass more urine taking with it valuable mineral salts that your body would need during the day.
5. Smoking cigarettes. If you cannot give up smoking, cut down gradually starting a few weeks before Ramadaan. Smoking is unhealthy and one should stop completely.
EAT
1. Complex carbohydrates at sehri so that the food lasts longer making you less hungry.
2. Haleem is an excellent source of protein and is a slow-burning food as it contains wheat, barley, lentils and oats.
3. Dates are an excellent source of sugar, fibre, carbohydrates, potassium and magnesium, that is why we break fast with dates/kajoor, it is an instant energy booster.
4. Almonds are rich in protein and fibre with less fat.
5. Bananas are a good source of potassium, magnesium and carbohydrates. They digest slowly. Great to use with cereals/smoothies.
DRINK
As much water or natural fruit juices(no artificial flavouring) as possible between iftaar and bedtime so that your body may adjust fluid levels in time.
MiaInc hopes this article will be useful to all observing the spiritual month of Ramadaan & wishes all Muslims a blessed Eid-ul-Fitr In Sha Allah.
MiaInc
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