AlHEALTH IN RAMADAN Hosn Ramadan Booklet (Spread) 072612

8/12/2019 AlHEALTH IN RAMADAN Hosn Ramadan Booklet (Spread) 072612

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Health Nutrition in the

Holy Month of Ramadan

Cooperation with:


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Ramadan Day July Imsak Fajr Shuruq Zuhr Asar Magreb Isha

Ramadan Calendar1433 H(July - August 2012)

With Compliments

Abu Dhabi Gas Development Company Ltd. (Al Hosn Gas)One of ADNOC Group of Companies

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Ramadan Day August Imsak Fajr Shuruq Zuhr Asar Magreb Isha

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Al Imsakiah was calculated in accordance with Abu Dhabi city latude and its environs.

Take into account me dierences in the following places:

Dubai, Sharjah and Ajman: 4 Minutes, Umm Al Quwain: 5 Minutes,

Ras Al Khaimah: 8 Minutes, Fujairah: 9 Minutes

Add half a longitudinal degree or two minutes to enable a legimate me


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About Al Hosn Gas

Al Hosn Gas was established on February 1, 2010. Te

company is based in Abu Dhabi and recognized and honored asone o the proud ADNOC Group o Companies.

Te purpose o the company is to develop the sour gasreservoirs located in the Shah Field onshore o Abu Dhabi. Tiswill include extraction o the sour gas, liquid hydrocarbons andsulphur rom the reservoirs, construction and operation o allacilities required to produce, transer, process, meter, store,transport and deliver the sour gas rom the production wells tothe delivery points and marketing sulphur or export abroad.

Te project will involve several gas gathering systems,construction o processing trains to handle one billion cubiceet per day gas at Shah to produce 500 million cubic eet perday o network gas, 4,400 tons per day o Natural Gas Liquids,35,000 bpd o Condensates and 10,000 tons per day o sulphurgranulation, storage and shipping acility near the plant, in

addition to the construction o sulphur exportingacilities at Ruwais Industrial Complex.

Introduction

Te Management o Al Hosn Gas would like to express its

gratitude to the Abu Dhabi Health Services Company - MaraqHospital and Abu Dhabi Food Control Authority or thecooperation exerted by their staff in issuing this manual andensuring the accuracy o the inormation presented.

Tis booklet aims to spread nutritional awareness in the holymonth o Ramadan, ocusing on some tips regarding ood saetyin general, in terms o shopping, transportation, conservation,cooking and preparation. Moreover, Al Hosn Gas sets sights on

improving the health status o all employees, contractors andthe surrounding community by providing them with health-oriented inormation, as well as reliable medical advice on oodconsumption during the holy month particularly, and the rest othe year generally.

Te first section o this booklet avails general ood tips or theholy month o Ramadan, as well as the remaining months o theyear. In addition, this section addresses health problems thatoccur during Ramadan, and avails relevant health solutions.Te second section deals with ood saety, and provides tips ongrocery shopping and ood purchasing, as well as the differentmodes o ood conservation, transportation, rerigeration,cooking, preparation, heating and other matters relating toood saety.


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Section I - Food Tips in the Holy

Month of Ramadan

Tis section provides healthy eating tips or Ramadan,particularly, and the other eleven months o the year, generally.In act, healthy eating habits apply generally to the twelvemonths o the year.

First: Healthy Nutrition during Ramadan and the

Remaining Months o the Year

Te meal must be wide-ranging and varied so that it

contains all the vital nutrients the human body needs. A healthy diet must include all the ollowing nutrients:

1. Carbohydrates such as bread, pasta, rice andlentils.

2. Proteins such as fish, chicken, meat and eggs. 3. Few plant ats such as almonds, nuts, olive

oil, corn oil and sunflower. 4. Vitamins and minerals ound in milk,

bread, vegetables and ruit.

Te amount o ood consumedshould be in balance with theactivities being done. Te larger

the ood intake, the greater theamount o calories that are storedin the body as at.

Second: Healthy Food

in Ramadan

Beore the month o Ramadan, a visitto the doctor is recommended to discussthe times o asting and the ingestion o

medications. I the aster is in good health,it is necessary to consider the ollowing: Plan to consume meals early to ensure the

body is getting the nutrients, fluids and restit needs to unction properly.

Eat Suhoor before dawn, provided that themeal is light and healthy, and the consumedoods must be rich in carbohydrates, protein and ahealthy diet must include ruits and vegetables, withthe consumption o plenty o water.

is year, the month of Ramadan falls during thehot summer season, so the aster should stay in a coolenvironment (at home or in the shade), and reducephysical activity during the afernoon as the sun peaks.


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Avoid overeating during Iar, and it is recommended toollow the advice given by Sunnah by breaking your ast withdates, milk, water or unsweetened ruit juices, and have a

bowl o soup afer the Maghrib prayer, keeping in mind thatthe body needs to compensate fluid loss and balance theblood sugar level without overdoing it.

Eat a healthy and balanced dinner in the early evening, avoidatty meals.

Stay away from so drinks, tea, and coee and replace themwith water.

Replace sweet dishes and chocolates with fresh fruits. Avoid fast food as it tends to be very high in fat and sodium

Drink 8 cups of water Practice sports such as walking for 15-20 minutes in the

evening Avoid heartburn and indigestion causing fried and spicy

oods Brush and oss your teeth regularly Take advantage of Ramadan to quit smoking Get enough sleep Avoid sleeping immediately aer eating

Use low amounts of corn oil or sunower oil in cooking Healthy food preparation Use low-fat dairy products Use brown bread instead of white bread Eat a lot of vegetable during Iar and Suhoor Limit sodium and pickles intake

Problems and Solutions

Dizziness in the Afernoon

- Drink more fluid during Suhoor- Eat ber-rich foods- Have Suhoor right beore Imsak (when the asting period

commences).

Headaches during Fasting- Rerain rom caffeinated drinks.- Rerain rom smoking.- Get enough sleep (7-8 hours at least) a day.

Indigestion and Gases afer Ifar- Drink plenty o water.- Avoid atty and ried oods- Avoid filling your stomach with ood (do not

overeat).- Chew your ood and eat slowly.- Reduce sugars and sweets.


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Heartburn and Heart rouble afer Ifar

- Avoid atty and ried oods- Avoid spicy oods or oods with added hot peppers and

spices.- Avoid overeating during meals.

Constipation during Ramadan

- Drink plenty o water.- Eat whole grain foods.- Eat more ber such as vegetables and fruit.

Muscle Spasms

Tis may be due to insufficient intake o oods rich in calcium,magnesium, potassium, and it is recommended to:

- Eat whole grain products and their derivatives.- Eat more vegetables and fruit.s- Eat low-fat dairy products, meats and dates during Iar and

Suhoor.

Te Benefits o a Healthy Diet in Ramadan

- Helps lose weight.- Healthy eating habits in Ramadan help you ast

comortably so you can benefit spiritually during the holy month.- Helps prevent many diseases caused by malnutrition.

Section II - Food Safety Advice

First: When Shopping

When you do your grocery shopping, consider the ollowing: Buy food from a reliable and approved supplier to make sure

you get well-stored and resh ood. Read the food label carefully and check the expiry date before

buying. Buy frozen and chilled food in the

last stages o the shopping, thusensuring its conservation andtemperature.

Do not buy bulging or leaky cansand stay away rom rusted anddented canned goods.


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Avoid mixing food with cleaning chemicals and tools (such asinsect repellent sprays) in your shopping cart.

Bring food home quickly in order to keep it away from

damage, especially in summer. Report any violation that you observe while shopping, so asto make it easier to take immediate action against the personin breach.

Second: Food ransportation

When you move the ood rom the market to home, considerthe ollowing: Do not store dry food near cleaning products or any other

chemicals. Store chilled and frozen foods in the appropriate places, as

well as canned and dried oods as soon as you arrive home. Store canned and dried foods in a dry well-ventilated place

and keep away rom light. Expedite storage of meat products and frozen products in the

reezer beore the rost melts off.

Separate ready-to-eat foods from raw foods whether they aremeat or vegetable base or other.

Transfer food to clean and dry compartments that are easy to

wash, and sealed or covered with tin oil or plastic.

Tird: Keeping Food in the Rerigerator

When you store ood in the rerigerator, consider the ollowing: Check and follow-up the refrigerator temperature from time

to time to make sure o the efficiency o cooling. Separate cooked foods from raw foods and store each on a

separate rack. Place cooked ready-to-eat foods on the upper shelves of

the rerigerator and place uncookedoods on the lower shelves to avoidthe trickling o particles and liquidsrom uncooked oods on othercooked oods.

Avoid putting hot foods in thererigerator by placing them outsideto cool first, then putting them

in the rerigerator, so as to avoidany temperature increase in thererigerator compartments.

Frozen foods should be properly thawed,by using the microwave or placing them on thelower shel o the rerigerator. Tey should not bederosted at room temperature.


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Make sure all the foods that are stored in the refrigerator arewell-covered and not lef exposed.

Do not ll the fridge with lots of foods. You should leaveenough space to allow the passage o cold air so as tomaintain the quality o the stored ood.

Health regulations advise that cooked foods should not bestored more than 3 to 5 days in order to avoid rot or bacterialgrowth.

Fourth: Storing Food in the Freezer

When you store ood in the reezer,consider the ollowing:

Check and follow-up thetemperature o the reezer romtime to time, to make sure thatstored oods do not thaw.

Do not refreeze food that hasalready melted or thawed out.

Store frozen foods in smallcompartments to ensure east andast melting.

Tightly package foods that needto be rozen (especially meat) tokeep track o its storage date.

Fifh: Preparation o Food

When you clean the ood preparation area, consider theollowing:

Always wash your hands before preparing food or eating. Wash all surfaces and utensils when preparing food

(especially atty oods) with hot water and soap. Allow washed utensils to air dry in the absence of a clean dry

towel. Clean the refrigerator and kitchen cabinets and shelves on

a regular basis to remove crumbs and liquids, which canbecome a ertile environment or bacterial growth.

Do not use the same utensils and equipment for raw and

cooked oods at the same time and without washing withsoap and water.

Cook meat thoroughly especially minced meat until its juicesbecome transparent color and the meat is no longer pink.

In case of reheating food more than once, make sure thatood is heated at a high temperature(above 70 degrees Celsius). Reheatingat a moderate temperature promotesbacterial growth. You should onlyheat the amount that is to beconsumed and not all the oodat once.

When you chop vegetables,do not use the chopping boardthat is used or cutting poultryand meat to avoid cross-contamination.


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Sixth: Cooking

When you cook, consider the ollowing: Cook at the recommended internal temperatures for each

ood type, mainly meat, poultry, eggs and seaood. Make sure the sauces, soups and gravy reached their boiling

point when re-heated. Do not put cooked food in a compartment that was

previously used or raw meat. Use an accurate thermometer to make sure that the internal

temperature o meat, poultry and eggs has reached its correctlevel during the cooking process.

RamadanMubarak

AlHEALTH IN RAMADAN Hosn Ramadan Booklet (Spread) 072612

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