To those fasting, keeping your energy up can be tricky when food and drink are only allowed between sunset and sunrise. Here’s how to fuel your body and feel your best.
Ramadan Kareem – Happy Ramadan – to those who partake.
Ramadan takes place in the ninth month of the Islamic lunar calendar.
Fasting from food and water from sunrise to sunset is one of the traditions of this holy month.
If you’re taking part, it can be hard to know which foods to eat and which liquids to drink before and after fasting during this time. But, to have a safe and healthy Ramadan experience, it’s key to keep your energy up and body fueled during the fasting hours. That is according to Niloufar Mirzaei, one of the virtual care nurses with the Fraser Health Virtual Care Line.
The team from the Fraser Health Virtual Care Line wants to make sure you have some nutrition tips to help you feel your best during Ramadan, whether you choose to partake or support a friend or patient.
Tip #1: Stay hydrated
Caffeine-rich drinks like coffee, tea, energy drinks and sodas can dehydrate the body. Choose water and sip on it before and after fasting.
Tip # 2: Include more fluid-rich foods in your diet
These items could include watermelon, oranges, cucumbers, lettuce, soups and smoothies.
Tip #3: Sehri/Suhoor – or the meal before fasting
This is the most important meal of the day. Protein, fat and fibre digest slower and release over time to keep you feeling full and energized for longer.
Tip #4: Iftar or the meal to break your fast
Aim to have one to two small snacks and one main meal to nourish your body after fasting and sustain you throughout the night.
Tip #5: For your dinner
For this meal, include protein-rich food, a whole grain and a large serving of veggies for additional fibre.
Tip #6: Call Fraser Health Virtual Care
Call 1-800-314-0999 and speak with a registered dietitian or registered nurse for personalized health or nutrition tips during Ramadan and beyond.
