Ramadan falls on the ninth month of the Islamic calendar. It is observed by Muslims worldwide as a month of fasting (puasa in Malay language), prayer, reflection and community. Fasting or puasa in Islam means refraining from eating, drinking, smoking and indulging in any form of behaviour that serves to nullify the fast. During Ramadan, all adult Muslims who are not acutely or chronically ill, travelling, elderly, breastfeeding, diabetic or menstruating are obligated to fast from dawn to sunset.
While our fellow Muslim mates observe fasting during Ramadan, Malaysians of all religions and races are getting ready to join their friends for both pre-fast and buka puasa meals – not forgetting a stroll through Malaysia’s massive street food fiesta at all streets and corners in the country to buy the most sumptuous Malay dishes, such as ayam percik, satay, rendang, and many more. With all the restaurant’s promotion and food temptation during Ramadan, we (regardless of you are a Muslim on fast or non-Muslim) will often just dig in all the food that comes to sight/ smell/ mind without thinking about the nutritional value and its impact on health.
Choosing the right food and developing healthy eating habits during Ramadan are important. This is to ensure your body obtains all the nutrients needed and utilizes them to keep you in the pink of health throughout the fasting period. Here are some healthy tips that can be practiced during Ramadan:
During Sahur (pre-fast meal),
- The recommended time for sahur is at least 30 minutes before the time of imsak (beginning of daily fast).
- Having high protein diet can help increase satiety.
- Take at least 4 glasses of water (4 x 250ml)
- Avoid caffeinated beverages such as tea or coffee which can result in dehydration.
During Buka Puasa,
- Avoid binge eating.
- Take a simple meal first to avoid discomfort to your digestive system
- May start first with dates. Dates contain fructose which can provide instant energy and enzymes that can help the digestive process for the food we eat next.
- Having a diversified meal i.e. vegetable, fruits, proteins, whole grains, healthy oils and fermented food.
- Take at least 3 glasses of water (3 x 250ml).
- Avoid spicy food as it may cause stomach discomfort during the day.
During Moreh (late dinner),
- Ensure your last meal is about 3 hours before bedtime.
- Recommended to take small amount of food (light meals).
- Avoid heavy meal as your body do need that much of energy
Broadcare hope these tips can help keep avoid unnecessary weight gain and keep your spirits up during Ramadan. Click here to find out how you can improve food digestion and nutrients absorption!
Wishing all our Muslim friends Ramadan Kareem!
