During the holy month of Ramadan most Muslims are required to abstain entirely from food and drink between sunrise and sunset.
It can be challenging to obtain the proper nutrients during this time, and to avoid health risks.
Previous research articles have shown that fasting can lead to headaches, dehydration, low blood sugar levels, dizziness and fatigue.
It is however possible, to eat healthily during Ramadan and have enough energy to last you throughout the day.
“Ramadan is a great opportunity to break the chains of bad eating habits, but the majority of people are not reaping the full benefits of this month.
What we eat outside our fasting hours is crucial to our health.
“To fully benefit from fasting, a person should put a great deal of thought into the type and quantity of food they indulge in throughout this month Ramadan.
The diet should be a simple meal – not a feast – and should not differ substantially from your normal everyday diet.
“A diet that has less than the normal amount of food but is sufficiently balanced will keep you healthy and active for the duration of Ramadan.
To maintain a balanced and nutritious diet, a person should consume food from all the major food groups, equally distributed between the two meal times.
The major food groups are:
Fruits and vegetables
Breads, cereals, and potatoes
Meat, fish and chicken
Dairy products such as milk and cheese.
The pre-dawn Meal, should encompass a wholesome meal that provides long-lasting energy throughout the day. Foods that provide long-lasting energy are complex carbohydrates and high-fibre foods.
Complex carbohydrates are foods that are rich in energy but release this energy slowly throughout the day. Examples include wholewheat, oats, beans, and rice.
Foods that are rich in fibre and are also digested slowly include fruits (raw and unpeeled) and vegetables.