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)

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Are You Looking for a Wellness Educator or Author Visit?

I had such a wonderful experience teaching "The Science of Nutrition" to the students at Workshop Houston's Summer Leadership Institute 2012 that I have decided to offer nutrition seminars, wellness seminars, and writing workshops to schools, businesses, and groups. Visit this link for more information: http://journeysfit.blogspot.com/p/workshops-and-seminars.html

I look forward to helping you learn more about making healthy choices and achieving vibrant health!

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Eating Well for Longevity

Longevity: n. a long duration of individual life. http://www.merriam-webster.com/medical/longevity

The amounts and kinds of foods that we consume should be selected based on human nutritional needs at every stage of growth and development. Infants, children, teenagers, adults, and seniors all have different energy and dietary requirements that should be adjusted as they age. Understanding how to nourish the body will increase the chances of living longer and enjoying a better quality of life.

Stages Defined

1) Infants- ages 0-12 month
Infants from birth to 6 months require only breast milk or formula and no other foods.The National Institutes of Health states that breastfeeding is the healthiest way to feed a baby because breast milk the perfect balance of nutrients. —It also has antibodies that protect a baby from getting sick, which formula does not have.Once a baby turns 6 months old she can begin eating soft, pureed foods in addition to breast milk or formula.

2) Children- ages 1- 12 years
Children from the ages of 1 to 5 years grow at a rapid rate. —The government's 2005 Dietary Guidelines for healthy eating encourage children to eat fruit and vegetables, low-fat dairy products, lean meats and whole grains every day. According to the Weight Control Information Network, a child's school lunch is an important part of his nutritional intake, which should include foods like low-fat yogurt, nuts and fruits instead of chips, candies, soda and cookies.

3) Teenagers- ages 13-19
According to the Weight Control Information Network, about 17 percent of teenagers in the United States were overweight during the years of 2003 to 2004. —Though it depends on the teenager's height, weight and physical activity level, teenagers generally need around 2,000 calories per day, states the Weight Control Information Network. In order to prevent excess weight gain, it recommends teenagers eat fruits and vegetables every day and choose healthy fats like avocados instead of eating pastries and fried foods.

4) Adults- ages 20-50
While the government's five major recommended food groups of grains, dairy, fruits, vegetables and meats, beans and nuts still apply as the recommendations for adults, some important health issues facing many adults include obesity, cholesterol and blood pressure. The Weight Control Information Network recommends that adults watch their portion sizes and limit their intake of fats, especially saturated fats.

5) Seniors- ages 51+
Nutrition is incredibly important for the elderly population. According to the "Journal of the American College of Nutrition," less than 10 percent of the elderly population eats the recommended daily amounts of dairy and grains. In addition to getting fiber from whole grains and calcium from dairy, elderly individuals also need to make sure they drink enough water to stay hydrated, as dehydration is another cause for concern.



Source: "Nutrition Throughout the Human Life Cycle" http://www.livestrong.com/article/78724-nutrition-throughout-human-life-cycle/#ixzz1zQ3Zshlb

Things You Should Not Do (At Any Stage)

• Smoke or use tobacco
• Consume alcohol
• Use illicit drugs  
• —Abuse prescription drugs 
• Consume excessive amounts of sugar, caffeine, energy drinks, fast food, sodium, refined (packaged) foods
• Eat pork in any form

Other Considerations

• Level of physical activity (Sedentary vs. Active)
• Health condition (Healthy? Sickly? Pregnant? Injured?)
• Type of work performed (White-Collar vs. Blue Collar)

Ten Tips to A Great Plate:

1) Balance calories by eating enough to sustain daily activities

2) Enjoy your food, but eat less of it

3) Avoid oversized portions of food

4) Eat more fruits, vegetables, whole grains, and low-fat dairy

5) Make half your plate fruits and vegetables in a variety of

colors

6) Switch to low-fat dairy

7) Make at least half your grains whole grains

8) Cut back on foods that have extra fat, added sugar, and

excess sodium

9) Compare sodium labels and opt for low-sodium choices

10) Drink more water and fewer sugary drinks

Additional Reading: "Does Sugar Affect Children's Behavior?" http://articles.mercola.com/sites/articles/archive/2011/07/09/why-do-dieticians-believe-sugar-fluoride-artificial-colors-are-safe-for-children.aspx


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