With the advent of Ramadhan, renewed calls emerged to reorganise our dietary habits to align with the health and spiritual objectives of fasting.
In this context, the Ministry of Health has issued its awareness bulletin titled “Healthy Nutrition in Ramadhan,” emphasising that fasting does not mean overindulging in unhealthy foods in large quantities and varieties, but rather a genuine opportunity to adopt sustainable dietary habits.
Reem al Zaabi, a nutritionist, said Ramadhan is a golden opportunity to reset dietary habits and improve health indicators provided that moderation and balance are maintained. One must avoid overeating fatty foods, sweets and sugary drinks.
The bulletin explains that Ramadhan represents an annual milestone for losing weight, eliminating fat, and returning to a desired weight in a healthy and safe manner. From this perspective, the nutritional plan — according to the ministry — begins even before shopping.
Start with healthy shopping
The Ministry stresses the importance of preparing a shopping list before heading to the store and adhering to it, ensuring that all main food groups are included to guarantee balanced meals. It also advises against shopping while feeling hungry, as this may lead to purchasing larger quantities than necessary or choosing unhealthy products. The bulletin further emphasises the need to read nutrition labels carefully, avoid foods and beverages high in fats and sugars, and stay away from items high in sodium and salt. It warns against being swayed by promotional offers targeting unhealthy goods, encourages minimising processed food choices, and highlights the importance of diversifying purchases among vegetables, fruits, grains and various food items to ensure meals are balanced and nutritionally complete.
Organising the Iftar Meal
The bulletin explains that the Iftar meal comes after a fast lasting approximately 15 hours, making it the primary source of energy for the body after a prolonged period without food.
The Ministry recommends breaking the fast with dates and water, as they help curb hunger and thirst while providing a feeling of fullness, thereby preventing overeating. It also underscores the importance of eating in two stages, since consuming large amounts of food quickly and all at once may cause bloating and indigestion. The bulletin advises returning after prayer to complete the meal, ensuring it is varied and includes all essential nutrients, emphasising that diversity and moderation in food and drink achieve the desired health benefits of fasting.
Committing to Suhoor
MoH affirms that Suhoor is one of the essential meals that fasting individuals should maintain, given its role in preventing low blood sugar levels and other complications. It also helps reduce hunger, prevent fatigue and headaches during fasting, alleviate intense thirst, and supply the body with the energy and nutrients needed throughout the day.
The bulletin notes that it is preferable to delay Suhoor until just before the Fajr call to prayer, as this helps distribute energy more evenly throughout the day. General Suhoor advice includes keeping the meal light and low in fat, avoiding sleeping immediately afterwards, and staying away from heavily salted foods, spices, and seasonings, especially at this meal.
It also advises avoiding tea and coffee at Suhoor, as they increase thirst due to fluid and mineral loss, and recommends steering clear of preserved foods or instant meals. Drinking sufficient water and consuming fresh foods, particularly fruits and vegetables, are strongly encouraged.
Al Zaabi said that by organising Iftar gradually ensuring a balanced Suhoor meal and increasing water intake the fasting person can maintain stable energy levels throughout the day and avoid many health problems such as indigestion fatigue and low blood sugar. She emphasised that the purpose of fasting is not limited to abstaining from food and drink but also includes strengthening self discipline and health awareness calling on members of the community to invest the holy month as a starting point toward a healthier and more sustainable lifestyle.
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