TCS Wellness Articles

Fasting during Ramadan carries a high risk of dehydration as food, drink are limited before sunrise and after sunset.

Healthy fasting is possible if you consume the right quality and quantity of food.

A balance diet

Breakfast is the most important meal of the day. During Ramadan, it becomes even more important! Suhoor needs to be wholesome to provide enough energy during the long hours of fasting.

Iftar should be a well-balanced, nutritious meal, not a feast! Overeating, excessive consumption of high-fat food may result to indigestion and weight gain. Your food intake should be simple and equivalent to your normal diet similar to Healthy Eating Pyramid which illustrates the types and proportion of foods that we should consume every day for a good health.

• Fruits and vegetables:
  Rich in fiber and vitamins as they increase the feeling of fullness and help prevent constipation. make sure you have 1 serving of fruit and 1 serving of veggie at each of your two meals.
  A great way to break the fast is to enjoy your favorite dates which will provide you a burst of energy. Dates are also rich in potassium, sugar helping muscles and nerves to function well.
• Carbohydrate foods:
  Brown rice and whole meal bread take longer to digest, helping to sustain energy levels longer.
• Meat and dairy products:
  Skinless chicken, fish and low-fat dairy products are a great source of protein while limiting your fat intake. Furthermore, they help repair and build body tissue, your immune system, and maintain strong bones. Those that are lactose intolerant can choose lactose-free milk or calcium-fortified soybean milk.

Know the Foods That Hydrate Your Body

When fasting, individual body slowly becomes dehydrated over the course of the day. During the non-fasting period we need to consume foods that help in retaining water level in our body, not to deplete it further, such as the followings:

• Watermelon or squash or coconuts.
• Juices out of fruits.
• Soup out of vegetables.
• Avoid salty spices and condiments (let you feel thirsty).
• Limiting coffee and tea which are very dehydrating to the body.

Water consumption

People must drink water as much as possible between iftar (dinner) and suhoor (pre-dawn meal). Moreover, 8 glasses of fluids daily reduces the risk of dehydration during fasting.

What to have and what to avoid

Food to avoid	Alternatives food
Deep-fried food ,such as pakoras, samosas and fried dumplings. High-sugar and high-fat foods including candies and sweets such as gulab jamun, rasgulla and balushahi. High fat cooked foods such as parathas,oily curries and greasy pastries. White food (white bread, white rice, white sugar).	Baked samosas and boiled dumplings. Chapatis made with oil. Baked or grilled meat and chicken. Homemade pastry using just a single layer. Milk based sweets and puddings,such as rasmalai and barfee. Brow food (breads from whole grains, brown sugar or honey and organic brown rice (even basmati).

Cooking method to avoid	Healthy cooking method
Deep frying. Frying. Excessive use of oil.	Shallow frying (usually there is little difference in taste). Grilling or baking is healthier and helps retain the taste and original flavor of the food, especially with chicken and fish.

References:

"Tips for the Holy Month of Ramadan." Eating Healthy during Ramadan Fasting. N.p., n.d. Web. 4 Apr. 2017.
"Tips for the Holy Month of Ramadan." Ramadan Fasting: What to Eat During Iftar,