EATING RIGHT: BE ON THE RIGHT TRACK OF DIET DURING THIS RAMADAN

Ramadan is the ninth month of the Islamic calendar and Muslims fast daily from dawn to dusk throughout the month. During this fasting period, health problems may emerge as a result of excessive food intake and unbalanced diet. Food abstinence will also slow down your metabolism in a response to conserve energy.

"Eat slow digesting food and fiber-rich food"

Below are some simple guidelines to ensure your diet remains balanced and healthy during this Ramadan.

Maintain a well-balanced diet

It is important to eat a wide variety of food to make sure that you get all the nutrients needed. To do so, consume the right proportions from various food groups such as meat, vegetables, beans, fruits, bread / cereal, milk and dairy products.

Meat is a good source of protein and minerals. Vegetables and beans are relatively low in calories and contribute to our daily fiber intake. Dairy products are good sources of protein and calcium which are essential for maintenance of body tissues while bread / cereal are a good source of energy, provide minerals and dietary fiber. Due to the long hours of fasting, you should also eat slow digesting food and fiber-rich food in order to have a sustained amount of energy throughout the day. These include wheat, oats, beans, grains and seeds.

Chew your food slowly and do not over eat as this will burden the digestive system and makes you feel sluggish.

Avoid unhealthy food

Avoid eating very spicy food or fried food that may cause indigestion and health problems. Take less salty food as they will lead to dehydration. Also, reduce intake of sweet and sugary food as such food will turn into fat and causes weight gain that may lead to other health problems. Although it may be difficult to completely avoid these unhealthy food, it is wise to eat them in moderation.

Drink sufficient fluid

It is essential to have sufficient intake of fluids daily to avoid dehydration. Water is one of the best sources of fluid for your body. Other fluids such as milk and juices can contribute to your daily fluid intake. Drinking juices also help to maintain water and mineral balance in your body and the sugars they contain are sufficient to give energy. However, limit your intake of caffeinated drinks such as coffee and tea that causes dehydration.

Exercise

During the fasting period, it may be difficult to pursue your regular exercise, however it is not necessary that you stop completely. Physical activities help to boost energy and accelerates metabolic rate. It is good to at least perform some kind of light exercise and movement that will not lead to excessive sweating and dehydration, such as stretching or walking in order to maintain your body weight and reduce stress.

Intake of a balanced diet is critical to maintain good health and with the right approach, you can attain the full benefits of Ramadan.