Healthy Ramadan 4

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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
  other months.
• Islamic guidelines Prohibit overfeeding and
  promote moderation 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 and Sohoor,) 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 it
  promotes and maintains the good health.
• Fasting hunger lasts only for few hours a day.
• The dynamic aspect of Fasting differs from
  starvation.
• Prolonged starvation harms and weakened the human
  bodies, while fasting hunger ends by the evening
  ( 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 2 hours earlier than the regular
  breakfast time.
• Following the prophet Mohammad rituals/ habits,
  sohoor should be delayed till the dawn, to
  minimize the difficulty of fasting.
• 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 body
  with 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 help preventing
  your body against heart disease and cancer.
• Cut down fat, red meat, high cholesterol and
  saturated 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 prophet
  Mohammad rituals and habits.
• Early breakfast( Eftar).
• Importance of having (Sohoor) meal.
• Late ( Sohoor) meal.
• By following the above steps , we can tolerate
  the feeling hungry, tired, or lack of
  concentration during fasting, especially at the
  late hours of the fast, when the blood glucose
  level is at the minimal 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 on the importance
  of exercise parallel with healthy food plan.

Move at least 30 -45 minutes daily
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How to Make Traditional Ramadan Dishes Healthier

• 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 and
  Wellbeing
• For Better Health and Longer Life.
• For a wonderful and valuable life.