As Muslims worldwide observe the holy month of Ramadan, health experts stress the importance of adjusting dietary habits and practicing moderation.
Dr. Anees Ahmed Khalil, Associate Professor and Head of Department at the University Institute of Diet and Nutritional Sciences, University of Lahore, emphasizes the need for balanced meals at both iftar and sehri, incorporating nutrients from all food groups.
Dr. Khalil recommends breaking the fast with a light meal during iftar to ease the digestive system’s transition. Starting with dates and water provides energy and hydration, followed by a small portion of soup or salad. The main course should consist of lean protein, such as chicken or fish, paired with complex carbohydrates like brown rice or quinoa. Including vegetables and fruits ensures fiber and essential vitamins and minerals are consumed.
For sehri, Dr. Khalil advises choosing foods that sustain energy throughout the day. Complex carbohydrates like oatmeal or whole grain bread, combined with protein sources like eggs or Greek yogurt, provide long-lasting energy. Nuts and seeds can be added for healthy fats and additional protein.
Professor Asrarul Haq, head of the Department of Medicine at Mayo Hospital, advises limiting the consumption of fried foods like samosas, pakoras, and kachoris to reduce the risk of complications. He says that avoiding such foods can prevent hospital visits and maintain a consistent prayer routine during Ramadan.
Ms. Maria Aslam, Assistant Professor at the University Institute of Diet and Nutritional Sciences, University of Lahore, underscores the importance of a balanced Ramadan diet. She suggests including bread, cereals, fruits, vegetables, meat, fish, poultry, milk, cheese, and yogurt while limiting fats, oils, and sugars due to their low nutrient content and high calorie count.
She cautions against deep-fried foods, high-sugar desserts, high-fat dairy products, fast foods, heavily processed foods, and caffeine-based beverages, urging fasting individuals to prioritize nutritious options for their health during Ramadan.
