Aug. 12--FASTING Muslims were yesterday urged to eat healthy foods during Ramadan and avoid over indulging.
Ramadan is primarily about drawing closer to God through fasting, prayer, reading the Quran, going to the mosque and doing good deeds, said Health Ministry Public Health director Dr Khariya Moosa.
However, from a nutrition point of view, it is also an opportunity to cleanse the body, lose weight and get healthy, she said.
During Ramadan, Muslims are required to abstain from food, drink and smoking from sunrise to sunset.
Dr Moosa said Ramadan was also an opportunity for smokers to kick the habit because they would be abstaining from smoking for about 12 hours.
"Muslims fast for about 12 hours and during this time you give rest to your digestive system because the whole year you are taking lots of food and usually you are overloading your body," she said.
"If you are overweight or obese, this is your chance to reduce your weight by fasting and eating light foods when you break your fast.
"Those with diabetes, high cholesterol and hypertension can also benefit by making sure when they break their fast they eat fewer fatty foods."
Dr Moosa said that to gain the physical benefits of fasting, it was important to eat three meals a day.
She said fatoor (breaking the fast) should be like a lunch meal, sahoor (last meal before fasting) a breakfast meal and there should be a main meal between the two.
"When we break our fast, we should not delay it, if we want to pray we should first take some dates and fresh juice or water and then pray and then come back and eat our meal," said Dr Moosa, who is also a nutritionist and a consultant family physician.
"If we load the stomach with food slowly, it gives a chance for the stomach not to be overloaded.
"We start with dates because they are very high in calories and sugar and immediately dissolve in the blood and increase energy in the body to regain activity.
"The meals must include vegetables and salad and it should be healthy foods such as grilled meat and chicken."
Dr Moosa said that the sahoor meal should be about half-an-hour before morning prayers and should be a breakfast meal that includes low fat milk, yoghurt, cheese, wholemeal bread or eggs among others.
She said that traditional foods such as harees (lamb and wheat dish) can be enjoyed, but the oil should be minimal and should only be taken in small quantities.
Fried food such as samboosas and spring rolls can be made healthier by brushing them lightly with oil and oven baking them, she said.
For desserts, she said, it is advisable to use artificial sweetener suitable for baking as a substitute for sugar and skimmed milk instead of full fat.
"By following these simple steps we can reduce our weight and control our blood sugar and cholesterol levels," said Dr Moosa.
"We can also walk for half-an-hour to two hours after fatoor."
Dr Moosa said one of the obstacles facing healthy eating were ghabgas (gathering for an evening meal) because they were usually held late and the food was rich in fat and sugar.
"People take these fatty foods and then go to sleep, we must change this and make ghabgas healthy," she said.
"Instead, they should have light sandwiches and fruits and this way they can still enjoy sharing food with their friends and family."
Dr Moosa said pregnant women could fast if they were healthy and not suffering from any medical problems.
However, she said if they were suffering from problems such as nausea, vomiting or iron deficiency they should consult their doctor for advice on fasting.
"During the first trimester, women might have nausea and vomiting and if their symptoms are severe then usually they don't fast because they are loosing too much water," she said.
"But if the symptoms are mild and there are no complications, they can fast but they must break it with healthy foods."
becky@gdn.com.bh
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