healthy eating during ramadan

Healthy Healthy EatingEatingduring during

RamadanRamadan

Healthy Healthy EatingEatingduring during

RamadanRamadanPresented by Presented by

Ali M. Al-Dossary, PM AdvisorAli M. Al-Dossary, PM Advisor

Health Education,PMSDHealth Education,PMSD

Presentation outlinesPresentation outlinesPresentation outlinesPresentation outlines

What is the best food to start my Iftar What is the best food to start my Iftar with?with?

Could I delay my Iftar meal to after Maghreb Could I delay my Iftar meal to after Maghreb prayer?prayer?

Can I drink lemon juice at Iftar meal?Can I drink lemon juice at Iftar meal? How many calories in one piece of Samboosa?How many calories in one piece of Samboosa? What is the best food for Sahoor meal? What is the best food for Sahoor meal? What is the best timing for exerciseWhat is the best timing for exercise What I should eat at Iftar meal?What I should eat at Iftar meal? Why do I feel sleepy after eating my Iftar meal?Why do I feel sleepy after eating my Iftar meal?

Fasting during Ramadan is a golden opportunity for weight loss.

This can be accomplished since the total caloric intake is reduced and the efforts are made to

increase the metabolic rate.

Positive lifestyle changesPositive lifestyle changesPositive lifestyle changesPositive lifestyle changes

What is the best food to What is the best food to start my Iftar with?start my Iftar with?

What is the best food to What is the best food to start my Iftar with?start my Iftar with?

1.1. Start with 3 dates and a cup of warm low Start with 3 dates and a cup of warm low fat soup fat soup (vegetable or grain soup)(vegetable or grain soup) before before going to prayer. going to prayer.

2.2. Have a cup of low fat butter milk, but Have a cup of low fat butter milk, but make sure that it is not chilled make sure that it is not chilled (chilled (chilled drinks dodrinks do not support your stomach to not support your stomach to digest food properly).digest food properly).

3.3. After prayer you should continue with the After prayer you should continue with the main Iftar meal. This approach helps your main Iftar meal. This approach helps your body adjust to eating again after the long body adjust to eating again after the long hours of fasting. hours of fasting.

Could I delay my Iftar meal Could I delay my Iftar meal to after Maghreb prayer?to after Maghreb prayer?

Could I delay my Iftar meal Could I delay my Iftar meal to after Maghreb prayer?to after Maghreb prayer?

1)1) Yes, you can delay your Iftar meal Yes, you can delay your Iftar meal until after the prayer, but it is better until after the prayer, but it is better to break your fast by eating 3 dates to break your fast by eating 3 dates with a cup of low fat laban.with a cup of low fat laban.

2)2) Do not delay your Iftar meal more Do not delay your Iftar meal more than an hour after the sunset. It may than an hour after the sunset. It may cause your blood sugar drop.cause your blood sugar drop.

Can I drink lemon juice at Can I drink lemon juice at Iftar meal?Iftar meal?

Can I drink lemon juice at Can I drink lemon juice at Iftar meal?Iftar meal?

1.1. Lemon juice is very acidic and may be Lemon juice is very acidic and may be cold and sweetened. Therefore, it is not cold and sweetened. Therefore, it is not recommended to start your Iftar meal recommended to start your Iftar meal with it.with it.

2.2. Start your Iftar meal with 3 dates with a Start your Iftar meal with 3 dates with a cup of low fat soup or a cup of low fat cup of low fat soup or a cup of low fat laban laban (not very(not very cold).cold). However, you can However, you can drink lemon juice between the Iftar & drink lemon juice between the Iftar & Sahoor meals.Sahoor meals.

How many calories in one How many calories in one piece of Samboosa? piece of Samboosa?

How many calories in one How many calories in one piece of Samboosa? piece of Samboosa?

1.1. There are There are 250250 calories in one piece of calories in one piece of fried Samboosa and fried Samboosa and 125125 in a baked one. in a baked one.

2.2. Use lean meat for Samboosa or to have Use lean meat for Samboosa or to have it filled with vegetables, or low fat it filled with vegetables, or low fat cheese, or lentils. cheese, or lentils.

3.3. Take only 1-2 pieces. Take only 1-2 pieces.

4.4. Two pieces of fried Samboosas contain Two pieces of fried Samboosas contain 15 grams of oil more than the baked 15 grams of oil more than the baked ones.ones.

What is the best timing for What is the best timing for Sahoor? Sahoor?

What is the best timing for What is the best timing for Sahoor? Sahoor?

The best time for Sahoor meal is as The best time for Sahoor meal is as close to Fajer as possible. close to Fajer as possible. (around (around 3:30 -4:00 am),3:30 -4:00 am), and it is better not to and it is better not to consume it at midnight or at 1:00 am. consume it at midnight or at 1:00 am.

The best food for Sahoor The best food for Sahoor meal ismeal is

The best food for Sahoor The best food for Sahoor meal ismeal is

A cup of low fat milk or laban or yogurt. A cup of low fat milk or laban or yogurt. 2 slices of whole wheat bread or 1 cup 2 slices of whole wheat bread or 1 cup

of oat meal.of oat meal. Low fat labnah or low fat cheese or Low fat labnah or low fat cheese or

peanut better.peanut better. Fresh fruit or unsweetened fruit juice or Fresh fruit or unsweetened fruit juice or

dried fruit.dried fruit. A cup of cooked lentils or beans.A cup of cooked lentils or beans.

What is the best timing for What is the best timing for exercise in Ramadan? exercise in Ramadan?

What is the best timing for What is the best timing for exercise in Ramadan? exercise in Ramadan?

The best time for exercise is in the The best time for exercise is in the evening evening (2 hours(2 hours after Iftar meal).after Iftar meal).

30-45 minutes30-45 minutes of brisk walking or of brisk walking or swimming are very good options. swimming are very good options.

Make your exercise a fun and daily Make your exercise a fun and daily habit. Do it with a friend or a family habit. Do it with a friend or a family member.member.

What I should eat at Iftar What I should eat at Iftar meal? meal?


3 pieces of dates. 3 pieces of dates. 1 cup of low fat soup 1 cup of low fat soup (vegetables or (vegetables or

grains)grains) or 1 cup of low fat laban. or 1 cup of low fat laban. 1 cup of steamed rice or pasta.1 cup of steamed rice or pasta. 1 cup of salad.1 cup of salad. 1 cup of cooked vegetables. 1 cup of cooked vegetables.

One portion of lean meat One portion of lean meat (150 gram (150 gram cooked)cooked) or ¼ chicken without skin, or or ¼ chicken without skin, or baked fish baked fish (150 gram(150 gram cooked).cooked).

1-2 baked Samboosas.1-2 baked Samboosas. Fruits, vegetables, and low fat yogurt Fruits, vegetables, and low fat yogurt

or laban, as a snack. or laban, as a snack. Drink a lot of fluids Drink a lot of fluids (especially(especially water)water)

between Iftar and Sahoor meals.between Iftar and Sahoor meals.



Why do I feel sleepy after Why do I feel sleepy after eating my Iftar meal? eating my Iftar meal?

Why do I feel sleepy after Why do I feel sleepy after eating my Iftar meal? eating my Iftar meal?

Consuming large amount of food and Consuming large amount of food and beverages.beverages.

Consuming heavy and fatty meals.Consuming heavy and fatty meals.

Sleeping after Iftar meal is not Sleeping after Iftar meal is not recommended. recommended.

Delay the sleep after consuming the Delay the sleep after consuming the Iftar meal by Iftar meal by 2-3 hours.2-3 hours.

To avoid it: To avoid it: To avoid it: To avoid it:

Do not consume a lot of food at one Do not consume a lot of food at one time.time.

Chew your food well.Chew your food well. Make your meal is low fat Make your meal is low fat (avoid (avoid

fried food andfried food and use lean meat or use lean meat or skinless chicken or baked fish)skinless chicken or baked fish)

Eat baked Samboosa, not fried. Eat baked Samboosa, not fried. Do not overstuff yourself.Do not overstuff yourself.

How to reduce my body How to reduce my body weight during Ramadan? weight during Ramadan? How to reduce my body How to reduce my body

weight during Ramadan? weight during Ramadan?

You should practice regular exercise, You should practice regular exercise,

(30-45 min of(30-45 min of brisk walking or brisk walking or swimming)swimming)

and follow a healthy low fat meal and follow a healthy low fat meal plan. plan.

Refer to the Nutritional Tips to Avoid Refer to the Nutritional Tips to Avoid Weight Gain During Ramadan. Weight Gain During Ramadan.

I have high cholesterol I have high cholesterol level. What food should I level. What food should I

avoid? avoid?

I have high cholesterol I have high cholesterol level. What food should I level. What food should I

avoid? avoid? 1.1. Avoid commercial Samboosas. You Avoid commercial Samboosas. You

can prepare it at home. can prepare it at home. (choose (choose vegetable, lentilsvegetable, lentils or low fat cheese or low fat cheese or labnah Samboosas)or labnah Samboosas)..

2.2. Do not add butter or Do not add butter or gheeghee on the on the top of Harees or Jareesh or to the top of Harees or Jareesh or to the food.food.

3.3. Use very lean meat or skinless Use very lean meat or skinless chicken to prepare Harees.chicken to prepare Harees.

How to lower my How to lower my cholesterol level? cholesterol level? How to lower my How to lower my

cholesterol level? cholesterol level? 4.4. Use skimmed milk or butter milk or Use skimmed milk or butter milk or

yogurt in your mealsyogurt in your meals

5.5. Do not use egg yolk or organ meat Do not use egg yolk or organ meat (liver,(liver, kidney, heart, brain).kidney, heart, brain).

6.6. Replace sweets with fresh fruits.Replace sweets with fresh fruits.

7.7. Replace Gishda Replace Gishda (heavy cream)(heavy cream) with with non-fat labnah non-fat labnah

8.8. Increase your intake of salads, Increase your intake of salads, vegetables, and fresh fruit.vegetables, and fresh fruit.

9.9. Avoid pancake and other eggs Avoid pancake and other eggs containing dishes.containing dishes.

How to lower my How to lower my cholesterol level cholesterol level How to lower my How to lower my cholesterol level cholesterol level

10.10. Do not use palm oil, coconut oil, Do not use palm oil, coconut oil, ghee, butter, or animal fat in food ghee, butter, or animal fat in food preparation.preparation.

11.11. You can use olive oil or canola oil You can use olive oil or canola oil or corn oil, but in moderation.or corn oil, but in moderation.Remember:Remember: Keep your body weight within the Keep your body weight within the normal range and practice regular normal range and practice regular exercise.exercise.

How to lower my How to lower my cholesterol level cholesterol level How to lower my How to lower my cholesterol level cholesterol level

How much water I should How much water I should drink? drink?

How much water I should How much water I should drink? drink?

Drink Drink 8-108-10 cups between Iftar & cups between Iftar & Sahoor meals. Sahoor meals.

Do not over drink at Iftar meal, drink Do not over drink at Iftar meal, drink 1-21-2 cups every cups every 2-3 hours2-3 hours

Drink unsweetened juices Drink unsweetened juices (one (one cup/day, as it providescup/day, as it provides calories),calories), low low fat or non-fat milk or butter milk, fat or non-fat milk or butter milk, low fat soup, and Caffeine free, or low fat soup, and Caffeine free, or decaffeinated tea or coffee.decaffeinated tea or coffee.

I have diabetes and I want I have diabetes and I want to fast, what should I do? to fast, what should I do? I have diabetes and I want I have diabetes and I want to fast, what should I do? to fast, what should I do?

Divide your meals into 3 Divide your meals into 3 (Iftar, midnight,(Iftar, midnight, Sahoor).Sahoor).

Take healthy Iftar meal as:Take healthy Iftar meal as: 3 pieces of dates.3 pieces of dates. 1 cup of low fat soup 1 cup of low fat soup (such as vegetable).(such as vegetable). 1 cup of low fat laban, yogurt or low fat milk.1 cup of low fat laban, yogurt or low fat milk. 2 choices of carbohydrates 2 choices of carbohydrates (one cup cooked (one cup cooked

rice orrice or pasta or 2 pieces of boiled or baked pasta or 2 pieces of boiled or baked potatoes or 2 slices of whole wheat bread).potatoes or 2 slices of whole wheat bread).

1 cup of cooked vegetable.1 cup of cooked vegetable. 1 cup of salad, without salad 1 cup of salad, without salad

dressing You can squeeze lemon on dressing You can squeeze lemon on it.it.

One portion of lean meat One portion of lean meat (4 ounces (4 ounces cooked)cooked) or chicken without skin, or or chicken without skin, or baked fish.baked fish.

I have diabetes and I want I have diabetes and I want to fast, what should I do? to fast, what should I do? I have diabetes and I want I have diabetes and I want to fast, what should I do? to fast, what should I do?

Why my urine became dark Why my urine became dark during fasting? during fasting?

Why my urine became dark Why my urine became dark during fasting? during fasting?

Drink Drink 8-108-10 cups of water between cups of water between Iftar and Sahoor meals.Iftar and Sahoor meals.

Increase your intake of other fluids; Increase your intake of other fluids; such as low fat soup, milk, and such as low fat soup, milk, and unsweetened fruit juice.unsweetened fruit juice.

Replace dried sweets Replace dried sweets (such as (such as baklawa, orbaklawa, or lugaimat)lugaimat) with custard, with custard, jello, puddings, as these contain jello, puddings, as these contain more water.more water.

How to reduce the thirst How to reduce the thirst feeling during Ramadan? feeling during Ramadan? How to reduce the thirst How to reduce the thirst

feeling during Ramadan? feeling during Ramadan? Drink Drink 8-108-10 cups of water between Iftar cups of water between Iftar

and Sahoor meals.and Sahoor meals. Reduce salt intake. Reduce salt intake. Do not practice exercise in hot season Do not practice exercise in hot season

or in daytime. Do it in the evening.or in daytime. Do it in the evening. Reduce the intake of fried, spicy, and Reduce the intake of fried, spicy, and

salty food salty food (pickles, olives, canned food, (pickles, olives, canned food, zaater, saltedzaater, salted cheese, and salted cheese, and salted sauces).sauces).

How to reduce the hunger How to reduce the hunger feeling during Ramadan?feeling during Ramadan?

How to reduce the hunger How to reduce the hunger feeling during Ramadan?feeling during Ramadan?

1.1. Eat your Iftar meal at the sunset Eat your Iftar meal at the sunset time, as permitted.time, as permitted.

2.2. Divide your meals to 3 Divide your meals to 3 (Iftar, (Iftar, midnight, Sahaoor)midnight, Sahaoor)

3.3. Delay your Sahoor meal to Fajir time Delay your Sahoor meal to Fajir time (as close to (as close to sunrise as permitted).sunrise as permitted).

4.4. Consume more of protein at your Consume more of protein at your Sahoor meal.Sahoor meal.

5.5. Consumes more of slow-digesting Consumes more of slow-digesting food at Sahoor time, such as cheese, food at Sahoor time, such as cheese, labnah, yogurt, lentils, beans, oat labnah, yogurt, lentils, beans, oat meal, peanut butter, dried fruits, lean meal, peanut butter, dried fruits, lean meat. meat.

6.6. Increase your fiber intake at Sahoor Increase your fiber intake at Sahoor meal, such as whole wheat bread, meal, such as whole wheat bread, legumes, salads, vegetables, and legumes, salads, vegetables, and dried fruit.dried fruit.

How to reduce the How to reduce the hunger feeling during hunger feeling during

Ramadan?Ramadan?


Ramadan?Ramadan?

7.7. Reduce sweets Reduce sweets (such as jello, jam,(such as jello, jam, honey, honey, pudding, sugary drinks),pudding, sugary drinks), as sweets do not as sweets do not satisfy the hunger for long hours.satisfy the hunger for long hours.

8.8. Avoid food smells or food motivations, as it Avoid food smells or food motivations, as it increases the appetite and hunger feelingincreases the appetite and hunger feeling

9.9. Do not exercise during day time.Do not exercise during day time.

10.10. Your body will adapt itself and your hunger Your body will adapt itself and your hunger feeling will subside when Ramadan days go feeling will subside when Ramadan days go on.on.


Ramadan?Ramadan?


Ramadan?Ramadan?

Is it good to sleep after Is it good to sleep after Iftar meal or Sahoor? Iftar meal or Sahoor?


It is It is not not recommended due to the recommended due to the following: following:

1.1. After consuming a meal, the After consuming a meal, the digestive system needs to digest digestive system needs to digest the food and then absorb the the food and then absorb the nutrients. nutrients.

2.2. The digestive system slows down The digestive system slows down during sleep. during sleep.

2.2. Leads to improper digestion.Leads to improper digestion.

3.3. Cause constipation and gas Cause constipation and gas problems. problems.

4.4. Practice walking Practice walking 2 hours2 hours after the after the meal, and then sleep around 3 meal, and then sleep around 3 hours after consuming the meal. hours after consuming the meal.



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