Healthy nutrition during the month of Ramadan

During fasting in the sacred month of Ramadan, it is important to consume nutrients which will provide long-term energy.​ Here are a few food which are excellent choices: oats, avocado, eggs, nuts, fruits, green leafy vegetables, Greek​ yoghurt, beets​, olives and olive oil. By combining these foods with sufficient water intake, you can to provide your body with long-term energy during fasting. It is important to consume essential macro – and micronutrients so that the body maintain energy.

Macronutrients
1. Carbohydrates are the main source of energy, especially during longer periods of fasting. Choose complex carbohydrates such as:

1. • Quinoa, brown or wild rice, oats
   • Vegetables rich in fiber (broccoli,  kale, spinach)
   • Legumes ( beans, lentils, chickpeas, green beans)

2. Proteins are crucial for muscle mass maintenance. Recommended sources are :

1. • Eggs
   • Meat (chicken, turkey, veal )
   • Fish (salmon, sardines)
   • Plant proteins (soy, chickpeas )
   • Greek yogurt and dairy products
2. Healthy fats are essential for normal function of hormones and absorption of vitamins A, D, E and K . Sources of healthy fats include :
   • Avocado
   • Olive oil and coconut oil
   • Nuts (almonds, walnuts, cashews)
   • Seeds (chia, flaxseed, pumpkin)
   • Fatty fish (salmon, mackerel, sardines)

Healthy fats help in prolonging the feeling of satiety and support important functions bodies during fasting.

Micronutrients

1. Vitamins and minerals. During fasting, it is important to ensure that we get all essential micronutrients:
   • Vitamin C – Helps to strengthen immune system. It is found in citrus fruits, strawberries, bell peppers, broccoli, spinach.
   • Vitamin D – Important for healthy bones and immune system. Some sources are fatty fish and eggs, but mostly in supplements and moderately sunbathing .
   • Vitamin B12 – Helps in metabolism and the maintenance of healthy nervous system. It is contained in meat, eggs and dairy products.
   • Folic acid (B9) – Supports growth and function of cells, and is found in green vegetables, legumes and citrus fruits.
   • Iron – Key element to supply our bodies with oxygen. Iron sources include spinach, chickpeas , while meat is richer source of iron which is easier absorbed.
   • Magnesium – Helps in the maintenance of electrolyte balance, muscle relaxation and stress reduction. Find you will it in nuts, fruits, seeds, and green vegetables.
   • Calcium – Needed for healthy bones. It is found in dairy products and green vegetables (kale, broccoli).
   • Zinc – Supports the immune system and healthy skin. It is found in meat, nuts, fruits, cereals and seeds.
2. Fiber is important for healthy digestion, and the reduction of feelings of hunger. Sources of fiber include:
   • Vegetables (broccoli, carrots, spinach)
   • Legumes (beans, lentils, chickpeas)
   • Integral cereals (oats, quinoa, brown rice)
   • Fruit with skin (apples, pears)

3. Water is the basis for optimal hydration, helps to reduce hunger and maintains energy levels.

During Ramadan, when fasting is practiced from dawn to sunset,  nutritional mistakes often occur which can influence your energy and health. Here are some of the most common nutritional mistakes during Ramadan:

1. Overeating during iftar in a short time period, which may ause discomfort, digestive interference and sudden increase sugar level in blood.​

Solution: Try to break fast  with moderate quantities food, including proteins, fibers, vegetables and healthy fats. Pay attention to meal portion size.

2. Consumption of too much sugar, cakes, sweet, sodas and fast food. This can cause sudden jumps and falls of blood sugar, which​ causes fatigue, bloating and exhaustion .

Solution: Try to serve fruit only for desert (dates, apples, berries).

3. Insufficient hydration may cause headaches, fatigue, poor concentration and reduction of energy levels during daytime.

Solution: Drink. enough water between iftar and suhoor, at least 8 glasses of water during that period. Also, avoid coffee and black tea. Rather drink herbal teas or water with lemon.

4. Lack of important micronutrients like vitamin B12, vitamin D, calcium, iron and magnesium, which can to cause fatigue, weaker immune system and the reduction of general vitality.

Solution: Make sure your meals during Ramadan include rich sources of micronutrients:

• Vitamin D: fatty fish (salmon, sardines), healthy exposure spring the sun.
• Iron : Red meat, spinach, chickpeas, tahini.
• Calcium: Dairy products, kale, broccoli.
• Magnesium: Nuts, fruits, seeds, healthy cereals and vegetables.

In order to establish a long-lasting feeling of satiety and hydration, it is important that the suhoor is balanced, rich in fiber, healthy fats, proteins and complex carbohydrates.

Example of Suhoor meal ​

1. Oatmeal with fruit and nuts
2. Eggs with vegetables
3. Integral pastry with humus
4. Vegetable salad with wallnuts
5. Water and herbal tea (chamomile or mint).

Additional tips :

• Avoid high-calorie meals such as fried foods and highly processed products, because they cause a drop in energy and increase thirst.
• Eat. moderately and avoid overeating, because it can to cause discomfort during the day and decrease energy levels.

For iftar, when we break our fast, start with rehydration. Water is best, but you also have herbal tea (chamomile, mint) or diluted natural juices (lemonade, orange). Avoid carbonated drinks to prevent bloating. Dates are recommended because are traditional way to interrupt fast as they are rich in fiber, natural sugars and potassium, which helps in restoring your energy levels. Start with 1-2 dates.

After dates, you can to eat a light soup, which is excellent for hydration and digestion. Vegetable or chicken broth soup is a good option, because it is easily absorbed and helps prepare the digestive system. Choose light soups without too much spices and salt. Now you can add a small meal with proteins. Choose easily digestible sources of proteins, such as eggs and Greek yogurt, chicken or fish. Introduce complex carbohydrates (brown rice, quinoa) or sweet potato. These foods provide long-lasting source of energy.

It recommended that between iftar and suhoor you drink about 2-3 liters water. This amount will to you help you catch up with liquid loss during fasting.

Quality sleep during Ramadan can to be challenging.  Here are few foods which can help improve​ quality sleep during Ramadan:

Foods rich in magnesium: almonds, dark chocolate , green leafy vegetables, avocado .

Food rich in tryptophan: Chicken, turkey and fish, eggs, bananas and pumpkin seeds.

Food rich in fiber: fruits, vegetables and legumes.

Herbs for relaxation: chamomile, lavender, valerian.

Suhoor is the best time to take vitamins and mineral supplements, to support body all day long.

Vitamin D, B12, magnesium and calcium can help in fatigue prevention.

Dear friends, have a blessed and healthy month of Ramadan!