The holy month of Ramadan has started, and even though people fast for a large part of the day, they tend to put on a a lot of extra kilos. In order to make the month and life more beautiful and beneficial here are some tips and advice from nutritionists at Nestlé Middle East. When it comes to fasting, especially in the hot summer months, fluid replenishment should be your first priority. Your number one choice for hydration should be water. It is free of calories and the only fluid that quenches the body in a healthy way. Aim to drink at least eight glasses of water after Iftar and throughout the night to ensure proper hydration and to avoid dehydration symptoms. Other food items that also contribute to fluid intake are soup, juice, yogurt and coffee in moderation. You can continue to enjoy your favorite coffee throughout the holy month. Gradually adjust your sipping patterns. If you are a regular coffee drinker and you drink four cups of coffee a day, begin by switching one out of your four cups to decaffeinated coffee two weeks before Ramadan, then eventually shift to two decaffeinated cups and two regular coffees a few days before Ramadan. At Iftar you can have your cup of regular coffee two hours after you complete your Iftar meal. This way you would have allowed plenty of time for your body to adjust its blood sugar level with a balanced Iftar. Coffee will also help keep you alert in case you feel sleepy after your meal. You can also enjoy coffee late at night by having a cup of decaffeinated coffee before you sleep. And at Suhoor if you wake up just before the Adhan you can enjoy a cup of regular coffee along with your balanced meal. This will help you stay alert throughout your long day of fasting. A common question asked by coffee lovers is “Will drinking coffee cause dehydration?" No, it will not if it is consumed in moderation, that is, three or four cups a day. It can actually contribute to your fluid intake. In fact, one cup of coffee contains approximately 150 ml of water. However, the recommended eight glasses of pure water should be consumed by people. “Planning nutritionally balanced Iftar and Suhoor meals will help you maintain a healthy weight during the holy month. For instance, Iftar typically fulfills more than 55 percent of the body's nutrition needs and balances the sugar levels in the blood and brain. While on the other hand, Suhour prepares the body for a long day of fasting," said Zeinab Maktabi, a nutritionist at Nestle Middle East. It is recommended to have Iftar over two phases: start with dates, soup and salad and then have the main course. At Iftar, always break your fast with a date! Dates balance the blood sugar levels and contain beneficial minerals and fibre. Remember eat everything in moderation, even dates; don't eat more than three. Then have a bowl of soup, an important part of the Iftar. They are warm and easy on the stomach and provide the body with some fluids and minerals. It is also wise to include salads – fresh vegetables contain fibres which are an essential part of the diet during Ramadan. It helps avoid constipation and maintain a healthy digestive system. Be creative! Prepare salads which are rich in vegetables of different colours. The more colour the more beneficial vitamins and minerals in the salad. Avoid fried items! Instead prepare baked pastries or steamed vegetables. Balance your plate. Fill one fourth with carbohydrates, one fourth with proteins, and the remaining half with veggies. This way you can fulfill all your nutritional needs in a balanced and healthy way. For all those who love sweets, have a portion which is not more than three fingers in size. You can have fresh or dried fruits and nuts instead of dessert to satisfy any sweet cravings. Wake up for Suhoor! An example of a well-balanced Suhoor is low-fat milk with cereals or a piece of brown bread with low-fat cheese or boiled egg. A piece of fruit like banana, apple, dates or watermelon is also an additional healthy option. Stay fit and exercise. The holy month of Ramadan and fasting is by no way an excuse to skip your physical activity. It is recommended to do at least 30 minutes of physical activity every day. If you have the energy and stamina, you can go for a 30- minute walk or exercise routine in the gym just before Iftar. If you choose your exercise after Iftar, allow two hours after your meal and go for a light jog or exercise routine. – SG
