Tuesday, July 31, 2012

Some Basic Rules for Proper Nutrition During Ramadan

"The globally recogni(z)ed golden rule of dietary guidelines is that one should eat a variety of food using principles of moderation and balance. Usually, most health problems at this time are likely to arise from inappropriate diet or as a consequence of over-eating and insufficient sleep."

"Fasting also improves blood cholesterol profile, reduces gastric acidity, and prevents constipation and other digestive problems.”

"Benefits of fasting appear only in those who maintain their diet, avoiding the high calorie and highly processed foods prepared during this time," -- Saijitha Sunil, Nutritionist/Dietician, Emirates Diagnostic Clinic (Zain, 2006)

Here are some very basic rules to follow that will ensure proper diet and nutrition during Ramadan:

1) Never allow your total daily caloric intake to drop below 1,200 calories

2) Prepare your own meals

3) Eat most of your vegetables cooked

4) Eat your fruits fresh (an hour before or after your meal)

5) Drink whole/raw milk daily

6) Drink a minimum of 64-96 ounces of water daily

7) Eat bean soup everyday

8) Eat whole wheat bread

9) Avoid desserts

10) Avoid fried foods

11) Avoid processed foods

12) Limit caffeine intake

13) Do not smoke

14) Do not consume alcohol

15) Take no drugs other than what is prescribed and necessary

16) Eat at the same time everyday

(*Taken from chapter 5 in Making the Fast: How to Eat to Live During Ramadan available in paperback, Kindle, and Nook)

Be good to yourself! More next time...