Food items: between the best and the worst
One of the most important goals of attention to the nutritional pattern in this month is to hydrate the body, which is both a goal and a means to maintain health, according to nutritionist Abeer Abu Rujaili.
In this context, Abu Rujaili confirmed in an interview with “Lebanon 24” that during the holy month, one should focus on foods rich in water, such as vegetables, fruits, and soup, with the aim of compensating for fluid loss during fasting during daylight hours.
She pointed out the need to eat these foods in addition to drinking at least 10 glasses of water, especially between breakfast and suhoor.
Abu Rujaili determined the hierarchy of eating foods during Iftar, saying: “You should start eating liquids, not those found in solid food rich in calories and starches,” explaining that the fasting person should start his Iftar with a light meal consisting of a cup of water, home-made soup that prepares the stomach. To eat, in addition to 3 grains of dates, which are very important before eating the main meal, because they provide the body with sugar, whose rate decreases during the hours of fasting.
Abu Rujaili recommends taking a half-hour break following this light meal, so that the fasting person can then eat the main meal, which must be nutritionally complete, and thus contain vegetables, starches, and proteins from meat, fish, and chicken.
As for foods that it is preferable to avoid, at the top of Abu Rujaili’s list are pans, saying: “You should also avoid all kinds of foods rich in fat, such as fried potatoes, samosa and other foods that contain high calories,” noting that foods rich in oil increase the risk of heartburn. Feeling tired and exhausted.
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She also stressed the importance of avoiding salty foods such as pickles that trap fluids in the body, calling for avoiding them, especially during the suhoor period, because they exacerbate thirst, as well as the preference to avoid spicy foods and those canned because they increase stomach acidity and promote digestive problems, in addition to the necessity to avoid Sugary foods and drinks.
And in order not to gain any extra weight during the holy month of Ramadan, Abu Rujaili pointed out that a balance must be maintained in foods and hierarchy in eating items and maintaining body hydration by drinking large amounts of water to raise the rate of burning, in addition to eating sweets and salty foods in moderation and not skipping Suhoor meal, and stressed the importance of using useful oils such as olive oil, which should not be exposed to heat, but rather used cold.
Regarding the importance of exercising during fasting, she indicated that it is not recommended to do exercise during the day so that the body does not suffer from dehydration, especially if the weather is high.
Can pregnant women and diabetics fast?
As for the pregnant woman, Abu Rujaili called on her to stay away from harmful foods, stressing that it is necessary to eat balanced food between breakfast and suhoor and not to skip the latter, with an emphasis on the need for pregnant women to eat grilled or raw vegetables, in addition to fresh fruits and focus on milk and white cheese as sources of proteins, as well as Meat, fish and chicken cooked in a healthy way and not fried, with the importance of not neglecting the very important grains and legumes to provide them with energy, minerals and proteins.
As for people with chronic diseases such as type 1 diabetes, it is preferable not to fast, according to the World Health Organization. However, patients with type 2 diabetes or high blood pressure may be able to fast as long as their health condition is under control. However, these patients are advised to consult a doctor before fasting.
WHO: For a balanced breakfast and suhoor
While the World Health Organization recommends following the above-mentioned steps, it provided fasting people with healthy and balanced Iftar and Suhoor meals:
Examples of breakfast
Fresh vegetable soup (not ready-made soup powder)
Green salad or any other vegetables of your choice
Stuffed vegetables (zucchini/eggplant/vine leaves)
– Chicken breast cooked in the oven
Drink plenty of water and add lemon slices and mint leaves to improve the taste.
Examples of the pre-dawn meal
Two pieces of bread
– Scrambled egg with vegetables or a well-boiled egg
Chopped vegetables (two types of vegetables)
Labneh or cheese with thyme and olive oil added
Herbal tea.