ExpectANT mothers face a dilemma in Ramadan – to fast and reap the blessings of the holy month, or not to fast for the welfare of the growing baby in the womb. In Islam, however, pregnant women are exempted from fasting for long hours. According to Sara Hallaj, a dietician at Ghassan N. Pharaon Hosptial, as a general guide women can tap into their own intuition when making the decision to fast or not. “Each person is different and it depends on how the pregnant woman feels. If her pregnancy has been progressing smoothly and there are no complications, then she may fast. By concentrating on a healthy meal at sunset and nutritious snacks in the evening, she can make up for the nutrients that she may have missed during the long fasting period,” said Hallaj. However, Hallaj said that there are certain circumstances where she strongly feels that expectant mothers should not observe the fast. For example, those with gestational diabetes should refrain from fast because fasting may harm the baby and the mother. “Those who suffer from severe morning sickness with excessive vomiting and nausea should avoid fasting. Vomiting deprives the baby and the mother of essential nutrients, and staying for an extended period of time on an empty stomach usually triggers nausea and other disturbing symptoms of morning sickness. In addition, expectant mothers who have low blood pressure or iron deficiency, or those who experience dizziness and chronic fatigue are advised to break their fast,” Hallaj explained. Nutritionists and doctors agree that although it is safe for healthy pregnant woman to fast, it is a bit tricky and they should make smart food choices while planning their meal. An average woman needs 45 grams of protein per day, but a pregnant woman needs 75 grams of protein per day. So, if she is meeting her protein requirements at the end of the day, then she may fast. Protein supports the tissue growth of the fetus and the new tissues made by the mother. Red meat is an excellent source of protein but is too high in saturated fat. Healthier sources of protein include: a boiled egg, baked or grilled fish, tuna, nuts, seeds, beans, lentils, and all legumes in general. The dietician suggests snacking on foods that combine both carbohydrates and proteins, such as dates and almonds, raisins and walnuts, apple slices and yogurt, milk and a banana, or toast and cheese. “The most common traditional Ramadan foods are actually an ideal choice for the pregnant woman. Fava beans or “foul,” a dish popular during Ramadan, is very high in protein, low in fat, cholesterol free, and is a good type of complex carbohydrates. Beans and lentils found in the hummus dip or in the lentil soup contain B vitamins, iron, calcium, potassium, phosphorus, and fiber,” said Hallaj. For all those who experience frequent discomfort during pregnancy, Hallaj recommends pregnant women to take three or four small meal after breaking the fats instead of big meal. “Eating a big meal rich in fried, greasy foods causes indigestion, heartburn, constipation, and weight gain – which are all problems that pregnant women are usually prone to,” she said. Due to the hot weather, experts also recommend drinking plenty of fluids: intake of at least 10 glasses of water, fresh fruit juices, and low fat milk. An important point to remember is that tea and coffee do not count toward the required fluid intake because caffeine is a diuretic and it increases urine output and loss of fluids from the body. Many women, regardless of being pregnant, get caught up in meal preparation and the night prayers after breaking the fast that they tend to overlook eating fresh fruits and vegetables. Do not only binge on apples and oranges. Vary your intake by consuming plenty of luscious fruits available during the summer season, such as watermelon, strawberries, cantaloupe, peaches, apricots, mango, and pineapple. The number one nutrient that a developing baby demands from his mother's food supply is calcium. If pregnant and lactating women fail to obtain enough calcium from the diet, her body will draw on stores of calcium from her own bones to free up this essential mineral for the development and growth of the baby's skeleton. That is why women have a high risk of suffering from osteoporosis. Drinking three to four cups of milk or laban daily is sufficient to meet the requirements of an expecting mother's calcium needs. If you fear excess weight gain and would like to regain your pre-pregnancy body soon after delivery, minimize whole fat dairy products and consume low fat milk, laban, yogurt, and cheese.
