RAMADAN: A Month of Blessings by Fiza's Blog

During the ninth month of the Islamic calendar, which is based on the faces of the Moon, Muslims around the world celebrate Ramadan, a holy month of fasting and spiritual reflections. The fasting period begins at a different time each year based on the Moon cycles.

It is a time when all Muslims practice self-restraint through fasting and abstinence. Devout Muslims fast from Dawn prayer (Suhoor) to Dusk Prayer (Maghrib). For the hundreds of millions of Muslims around the world who observe Ramadan, the month is a time to focus on their faith and also perform generous acts. People raise money and donate supplies to help others in need. And many fast to remind themselves of those in the world who don't have enough to eat.

The breaking of the fast (iftar) from Dawn to Dusk during Ramadan is riddled at the best of times. Since Ramadan Falls during the start of summer months in 2020, the heat and length of the day may add to the difficulties faced by the Faithful. Having a balanced Iftar is important as it's the wheel that replenishes energy stores and helps sustain your fast the following day. You must put extra effort into consuming the right foods to get the nutrients your body needs. Ramadan is an opportunity to cultivate good eating habits that will stay with you after the fasting month ends. I have put together some tips to ensure enough nutrition and to continue good health during Ramadan.

QUICK TIPS AND TRICKS:

1. Eat healthy, like starchy foods, which release energy slowly throughout the day, as they take longer to digest and absorb into our bloodstream. This helps to keep us active throughout the day. This includes potatoes, wheat, rice, couscous, grain, oats, cereal, fruits and many vegetables. Wholemeal and wholegrain variations are best, with a good amount of fibre to them. These foods are key to a balanced diet.

2. Eating 3 dates to break your fast is a traditional and healthy way to begin Iftar. Dates are an excellent source of fibre. Incorporate plenty of vegetables to provide vital vitamins and nutrients.

3. Choose whole grains, which provide the body with fibre and energy. Enjoy grilled or baked lean meat, skinless chicken and fish to get a good portion of healthy protein. In general, avoid fried and processed foods high in fat or sugar. Enjoy your meals and avoid overeating by eating slowly.

4. Taking fats in small amounts is important to many bodily functions and is another source of energy. An excess of saturated fats, however, increases harmful cholesterol levels, contributing to an increased risk of heart disease and stroke. Obesity is also associated with some cancers and diabetes.

5. Drinking as much water as possible between an Iftar dinner and a Suhoor (pre-dawn meal) reduces your risk of dehydration during fasting. Keep track of the water you drink by using a water bottle.

6. Do add vitamins and minerals to your diet, we need this in small amounts to keep healthy and they are necessary for several functions in our body. Easily found in a combination of fruits, vegetables and meat/poultry.

7. Soups are an indispensable dish in Iftar. They are rich in water and help you hydrate. Reach out for lentils, tomatoes or vegetable soup and avoid cream-based soups. If you don't enjoy warm soups during the summer months make some cold soups instead.

8. Meals with a slow release of carbohydrates will keep you well energized for a night of Ibadat. Include sources of fibre which will keep your bowels working and healthy after resting during the day.

9. Vegetables are rich in vitamins, minerals and fibre and provide so many nutrients in so few calories. The more colourful your salad is, the more health benefits it holds. It also provides a feeling of fullness, ensuring you eat less on your main dish. Aim for 2 servings of vegetables per meal. One serving equals 1/2 cup of raw or cooked vegetables or vegetable juice or one cup of leafy vegetables.

10. Physical exercise immediately after Iftar may not be a good idea as your blood flow is being directed to our digestive system at this time.

11. Skinless chicken, fish and low-fat dairy products are a great source of protein while limiting your fat intake. Furthermore, they help prepare and build body tissues and will build your immune system. Consuming high calcium dairy products also helps maintain strong bones. Those that are lactose intolerant can choose lactose-free milk or calcium-fortified soya bean milk.

12. Do not skip Suhoor. An important sunnah and an opportunity to nourish your body with a balanced diet containing complex carbohydrate fibres, proteins, and good fats that we have discussed earlier. As the saying goes, "Breakfast is the most important meal of the day." And during Ramadan, it becomes even more important! Although skipping Suhoor to have uninterrupted sleep may sound appealing, but you shouldn't.

13. Don't be in a hurry to finish your food. After being deprived of eating for an entire day, overloading on food may lead to indigestion and other gastric problems. Have a light meal that includes reasonable food portions. Controlling your portion is key to staying healthy and preventing weight gain.

Take care of yourselves and I hope my article will help you with this. Ramadan Mubarak!!!