Dr. Lama Dalloul Junior dietitian, Health Factory

26th June ,2014

Healthy guidelines for Ramadan Fasting

May cause dehydration in case of lack of fluids. This may lead to headaches and migraines in predisposed persons.

Can often increase gastric acidity levels in the stomach causing a burning feeling, a heaviness in the stomach and a sour mouth.

Pregnant women, nursing mothers, malnourished people, and individuals with any medical conditions are advised to consult a physician before fasting during Ramadan.

Unpleasant Effects of fasting

Fasting during the Holy month of Ramadan can be good for your health

if it’s done correctly.

It allows to practice self-discipline, self-control, sacrifice, and sympathy for those who are less fortunate.

Reduces the risk of : cancer, cardiovascular diseases, diabetes and insulin resistance, immune disorders,

Slows the aging process and enhance the potential to increase maximum life span

Helps us to lose that extra weight with little effort.

May Help to Overcome Addictions

Benefits of Ramadan Fasting:

Our diet in Ramadan should not differ very much from our normal diet and should be as simple as possible

It should be such that we maintain our normal weight, neither losing nor gaining.

However, if one is over-weight, Ramadan is an ideal time to shed those extra pounds!

To remain healthy during Ramadan, normal quantities of food from the major food groups: bread and cereal, milk and dairy product, fish, meat and poultry, bean, vegetable and fruit should be consumed. (Vegetarians and Vegans should amend this list as appropriate).

Journey of Ramadan Journey of Ramadan

Iftar

Dates

Break the fast with dates

The massive health benefits of dates make it one of the most valuable food that we can have.They are a good source of various vitamins and minerals. It’s a good source of energy, sugar and fiber.Essential minerals such as calcium, iron, phosphorus, sodium, potassium, magnesium and zinc are found in dates. It also contains vitamins such as thiamin, riboflavin, niacin, folate, vitamin A and vitamin K.

1 exchange of date : 3 dates (25 g)60 Calories15 g carbohydrates1.5 g fibers5 ml of water0.43 g proteins0.04 g of fat

• Helps in correcting Anemia• Promote healthy bowel movements (relief

constipation and control diarrhea)• Great energy booster• Boost Nervous System• Maintain/Gain healthy weight• Strengthen the bones• Reduce the risk of stroke• Diminish allergic reactions• Lower night blindness• Prevent Abdominal Cancer

Health benefits of dates

Journey of Ramadan Journey of Ramadan

Iftar

Dates

Juice/soup

Juices and soups help maintain water and minerals balance in the body

What we can do is:

1 cup of milk (low fat or skimmed)1 cup of yoghurt (Laban)1 cup of Ramadan's drinks or unsweetened fresh fruits juices1 cup of soup (Lentil, vegetable, chicken, mushroom….)

Ramadan’s drinks?Gives our body Fluids and Energy! With a good amount of

vitamins and minerals.

Quamardeen Rich in: dietary fibers, potassium, non-hem iron, anti-oxidants, and carotenoids

Jallab:Analgesic, anti-allergic, anti-viral, anti-bacterial.Improves digestion,lower blood level of cholesterol, treat diarrhea,Vitamin E Clear Voice and throat

Karkadeh:Rich in vitamin C,Improves immune system,Reduce fever, pain and spasm,Reduce respiratory infections,Help in reducing weight.

Cold karkadeh : lower blood pressureHot karkadeh : increase Blood pressure

Tamar hind:High in fibersLower LDLRich in antioxidants and Vitamin BContains Copper, iron, Calcium, zinc,

Magnesium and potassium.Healthy for the heartDry eye syndromeHeal inflammation if putted in skinTreat bile disorders

laxative

Ramadan’s drinks?Gives our body Fluids and Energy! With a good amount of

vitamins and minerals.

Journey of Ramadan Journey of Ramadan

Iftar

Dates

Juice/soup

Vegetables

Mixed vegetable salad, 1 serving (one cup), (lettuce, carrot, parsley, cucumber, broccoli, coriander leaves, cauliflower or other vegetables as desired.)

Cooked vegetables such as guar beans, French beans, okra, eggplant ,cabbage, spinach, 1 serving (4 oz).

Gives you essential vitamins, minerals, antioxidants and the dietary fiber

Vegetable Group:

Journey of Ramadan Journey of Ramadan

Iftar

Dates

Juice/soup

Vegetables

Dinner

Meat/Bean Group: Meat and beans are a good source of protein, minerals, and certain vitamins. Beans are a good source of dietary fiber, as well.

Chicken, beef, lamb, goat, fish, 1-2 servings (serving size = a slice =1 oz); green pea, chickpea (humus), green gram, black gram, lentil, lima bean and other beans, 1 serving (half cup).

Bread/Cereal Group: The Complex carbohydrates, are a good source of energy and provide some protein, minerals, and dietary fiber

Whole wheat bread, 2 servings (serving size = 1 oz) or cooked rice, one cup or combination. .

Dinner:

The main dish /Dinner should be including a source of proteins , a source of complex carbohydrates and some healthy fats.

Milk Group: Milk and dairy products are good sources of protein and calcium, which are essential for body tissue maintenance and several physiological functions.

Milk or butter-milk , yogurt or cottage cheese (one cup).

Try fermented products such as Laban and yogurt.

CALCIUM

Journey of Ramadan Journey of Ramadan

Iftar

Dates

Juice/soup

Vegetables

Dinner

fruits

Eat fruits as the last item of the dinner or soon after dinner, It facilitate digestion and prevent many gastrointestinal problems.

Citrus fruits provide vitamin C. Fruits are a good source of dietary fiber.

1-2 servings of citrus and/or other fruits. Either as cut fruits, or fruit yoghurt, milkshakes and fruit juices.

Fruits Group

Journey of Ramadan Journey of Ramadan

Iftar

Dates

Juice/soup

Vegetables

Dinner

fruits

Physical Activity

Engage yourself in some kind of light exercise, such as stretching or walking.

Exercise, together with a balanced diet, should help everyone watch their weight during Ramadan.

Be Active!

Anyone overweight should increase the amount of exercise

and reduce the amount of food intake to help reduce weight.

Journey of Ramadan Journey of Ramadan

Iftar

Dates

Juice/soup

Vegetables

Dinner

fruits

Physical Activity

Have some rest

Drinking a remarkable amount of water is a mandatory to avoid dehydration and for detoxification of the digestive system

If you want to have something light , it’s better to take a low fat milk or Laban, maybe a small piece of fruit.

Have some rest

Between Iftar and Suhur

Journey of Ramadan Journey of Ramadan

Iftar

Dates

Juice/soup

Vegetables

Dinner

fruits

Physical Activity

Suhur

Have some rest

At Suhur

Your Suhur meal should contains:

Lean protein:Beans (lentil, chickpeas…)Low fat Labne / cheeseWhite eggVegetables (raw /cooked)

Complex carbohydrates: Make you less hungry during the day.

These complex carbohydrates are found in foods that contain grains and seeds like barley, wheat, oats, semolina, beans, lentils, whole meal flour, and brown rice.

Suhur(pre-dawn meal) is even more important than Iftar because it helps the fasting person persevere through the fast.

Low fat dairy product

Low fat akkawi cheese sandwich with cucumber, thyme and tomato

Spinach Fatayer with vegetable platter

Labneh (Yoghurt cheese) and brown bread served with cucumber, tomato, mint leaves & olives

Grilled vegetable sandwich with mozzarella

Balila with vegetable platter

Foul Moudamas with vegetable platter

Halloumi cheese and water melon skewers with toast

Examples for Suhur

AVOID:

the intake of large amounts of caffeine-containing beverages (coke, coffee, tea..) should be avoided.

Avoid salty and sweetie foods they will increase your thirst during the day.

Avoid fried foods, very spicy foods , they cause indigestion, heartburn, and weight problems

overeating bloating, and indigestion.

At Suhur

Journey of Ramadan Journey of Ramadan

Iftar

Dates

Juice/soup

Vegetables

Dinner

fruits

Physical Activity

Suhur

Have some rest

QUESTIONS?