food guidelines for ramadan (iv)

8/12/2019 Food Guidelines for Ramadan (IV)

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Healthy Ramadan(4)Guidelines for Healthy Food

Ahmadi Hospital ,Health

Promotion Unit Wishing You

a Healthy Ramadan


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Basics of Healthy Food are Similar

Healthy food basics are similar in Ramadan and in othermonths.

Islamic guidelines Prohibit overfeeding and promotemoderation of food intake

2 important aspects are:Enough calorie intake.

Contains all different food groups(carbohydrates, proteins,vitamins, etc..).

The main difference is in the number and time of the meals

per day, which is divided in Ramadan into 2 main meals ( Eftar andSohoor,) and sometimes separated by a snack Ghabka).


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The difference Between Fasting and Starvation

Fasting does not harm the healthy bodies, but itpromotes and maintains the good health.

Fasting hunger lasts only for few hours a day.

The dynamic aspect of Fasting differs fromstarvation.

Prolonged starvation harms and weakened thehuman bodies, while fasting hunger ends by theevening ( Magreb) every day.

Body can tolerate normal

fasting not starvation


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Healthy Eftar

Break your fast early. Start with 2-3 pieces of date or a glass

of low fat milk, or a warm sweet juice, preferably.

Pray Magreb to get the GIT ready

Continue your meal.

Contains enough and adequate amount of calories( no less no more).

Contains all main food group types.

Not to forget fruits and vegetables ( a bowl of salad).

Enough water and fluids intake. Avoid fat and fried food.

Follow Islamic guideline and do not overfeed


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Healthy Sohoor Sohoor meal is very important and it is equal to the regular

breakfast meal outside Ramadan.

If you take Sohoor late (before dawn) that means it is only 2hours earlier than the regular breakfast time.

Following the prophet Mohammad rituals/ habits, sohoorshould be delayed till the dawn, to minimize the difficulty offasting.

Ensure your meals contain all types of food groups. esp. fruits, vegetables, milk and yoghurt.

Avoid excess sugar and pickles , to avoid thrust .

Avoid heavy and fatty meals

Be sure your water and fluid intake is always enough.

Follow Islamic guideline and do not overfeeding


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Follow Food Pyramid Guidance

It is one of the best ways to provide your bodywith balanced food in quality and quantity.

Ensure having appropriate fruits &vegetables, whole grains and whole wheat

bread in your diet. This type of healthy food , can helppreventing your body against heart disease and cancer.

Cut down fat, red meat, high cholesterol andsaturated fat in your meals.

Minimize sugar and salt in your diet. Try to exercise 30-45 mints a day, at least

,and be active always.


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Follow Food Pyramid Guidance

www.fda .gov


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Healthy Ghabka Ghabka is a delightful Ramadan food habit.

Let us make it a healthy habit, though.

It is a snack that comes between the

two main meals: Eftar and Sohoor

Avoid heavy Ghabka meal . Especially, when it

contains high calories intake of sugar, fat and

pastries, which cause indigestion while fasting,

resulting in overweight during the holy month of

Ramadan. Charity :do not forget to pay a part of the cost of this

food to poor.


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Rejected Food Habits

Do not rush to start eating, and avoid eating fast. Excess caffeine and soda intake.

Having tea soon after Eftar.

Having iced or very hot beverages.

Excess high protein and animal fat diet.

Strenuous exercise after Eftar meal.

Too Much Fast Food


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Steps of Smart ( Inelegant) Fasting

Reduce fasting time following the prophetMohammad rituals and habits. Early breakfast( Eftar).

Importance of having (Sohoor)meal.

Late ( Sohoor)meal.

By following the above steps , we can tolerate thefeeling hungry, tired, or lack of concentrationduring fasting, especially at the late hours of thefast, when the blood glucose level is at theminimal levels.

Therefore, Late Shoor is very important to

preserve energy , for the next day of fasting.


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Exercise for wellness

The new My Pyramid Guide stress onthe importance of exercise parallel with

healthy food plan.

Move at least 30 -45 minutes daily


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How to Make Traditional Ramadan DishesHealthier

Samboosa:1. Do not fry, bake. Instead.

2. Fill with vegetables, lentils, legums or low fat cheese.

Harrees and Jaereesh:

1. Use lean meat or chicken during cooking.

2. Decrease or avoid adding oil on food top.Sweets:

Use less sugar and fat.

Eat a smaller portion.

Replace sweets with fruits.

Pudding:

Make fruit pudding

Use less sugar

Prepare pudding with low fat milk

Eat them between meals.


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Ramadan is the Takeoff

For promoting the 4 dimensions of Health andWellbeing

For Better Health and Longer Life.

For a wonderful and valuable life.

food guidelines for ramadan (iv)

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