Diet during Ramadan
By: Mohammad Zafar A. Nomani, PhD, RD
Professor of Nutrition, West Virginia University
It is a globally recognized and foremost part of dietary
guidelines that eating a variety of food using principles of moderation and
balance is vital. This is particularly true during the Islamic month of Ramadan
when Muslims fast from dawn to sunset. To be healthy, one must consume food from
the major food groups: bread and cereal, milk and dairy product, meat and bean,
vegetable and fruit. During the month long fast of Ramadan the metabolic rate of a fasting person slows down and other regulatory mechanisms start functioning. Body and dietary fat is efficiently utilized. Consuming total food intake that is less than the total food intake during normal days is sufficient to maintain a person's health. Intake of fruits after a meal is strongly suggested but this does not straightaway after it. In fact, it should be taken at least half an hour after each meal. A balanced diet improves blood cholesterol profile, reduces gastric acidity, prevents constipation and other digestive problems, and contributes to an active and healthy life style.
INTRODUCTION
Fasting during the Islamic month of Ramadan can be good for one's health and
personal development. Ramadan fasting is not just about disciplining the body to
restrain from eating food and drinking water from predawn until sunset. The eyes,
the ears, the tongue, and even the private parts are equally obligated to be
restrained if a Muslim wants to gain the total rewards of fasting. Ramadan is
also about restraining anger, doing good deeds, exercising personal discipline,
and preparing oneself to serve as a good Muslim and a good person during and
after Ramadan.
This is why the Messenger of Allah (pbuh) has been attributed, by Hazrat Abu
Hurairah in hadith, to say: "He who does not desist from obscene language and
acting obscenely (during the period of fasting), Allah has no need that he didn't
eat or drink." (Bukhari, Muslim). In another hadith by Hazrat Abu Harairah, the
Prophet (Pbuh) said: "Fasting is not only from food and drink, fasting is to
refrain from obscene (acts). If someone verbally abuses you or acts ignorantly
toward you, say (to them) 'I am fasting; I am fasting." (Ibn Khuzaoinah).
Restraint from food, water, and undesirable behaviour makes a person more
mentally disciplined and less prone to unhealthy behaviour. In an investigation
in Jordan (1), a significant reduction of parasuicidal cases was noted during the
month of Ramadan. In the United Kingdom, the Ramadan model has been used by
various health departments and organizations to reduce cigarette smoking among
the masses, especially among Africans and Asians (2).
Ramadan fasting has spiritual, physical, psychological, and social benefits;
however, man-made problems may occur, if fasting is not properly practiced.
First of all, there is no need to consume excess food at iftar (the food eaten
immediately after sunset to break fast), dinner or sahur (the light meal
generally eaten about half an hour to one hour before dawn). The body has
regulatory mechanisms that activate during fasting. There is efficient
utilization of body fat, El Ati et al. (3) . Basal metabolism slows down during
Ramadan fasting, Husain et al. (4). A diet that is less than a normal amount of
food intake but balanced is sufficient enough to keep a person healthy and
active during the month of Ramadan.
Health problems can emerge as a result of excessive food intake, or taking
food that make the diet imbalanced, and insufficient sleep (5, 6). Ultimately
also, such a lifestyle contradicts the essential requirements and spirit of
Ramadan.
DIET DURING RAMADAN
According to Sunna (the practices of Prophet Muhammad, Pbuh) and research
findings referred in this report, a dietary plan is given:
- Bread/Cereal/Rice, Pasta, Biscuits and Cracker Group: 6-11 servings/day;
- Meat/Beans/ Nut Group: 2-3 servings/day.
- Milk and Milk Product Group: 2-3 servings/day.
- Vegetable Group: 3-5 servings/day;
- Fruit Group: 2-4 servings/day.
- Added sugar (table sugar, sucrose): sparingly.
- Added fat, polyunsaturated oil 4-7 table spoons.
Breakfast, iftar:
- Dates, three
- Juice, 1 serving (4 oz.)
- Vegetable soup with some pasta or graham crackers, 1 cup
The body's immediate need at the time of iftar is to get an easily available
energy source in the form of glucose for every living cell, particularly the
brain and nerve cells. Dates and juices are good sources of sugars. Dates and
juice in the above quantity are sufficient to bring low blood glucose levels to
normal levels. Juice and soup help maintain water and mineral balance in the
body. An unbalanced diet and too many servings of sherbets and sweets with
added sugar have been found to be unhealthy, Gumma et al. (7).
Dinner:
- Consume foods from all the following food groups:
Meat/Bean Group: Chicken, beef, lamb, goat, fish, 1-2 servings
(serving size = a slice =1 oz); green pea, chickpea (garbanzo, chana,
humus), green gram, black gram, lentil, lima bean and other beans, 1
serving (half cup). Meat and beans are a good source of protein,
minerals, and certain vitamins. Beans are a good source of dietary fiber,
as well.
- Bread/Cereal Group:
Whole wheat bread, 2 servings (serving size = 1 oz) or cooked rice,
one cup or combination. This group is a good source of complex
carbohydrates, which are a good source of energy and provide some
protein, minerals, and dietary fiber.
- Milk Group:
milk or butter-milk (lassi without sugar), yogurt or cottage cheese
(one cup). Those who can not tolerate whole milk must try fermented
products such as butter-milk and yogurt. Milk and dairy products are
good sources of protein and calcium, which are essential for body tissue
maintenance and several physiological functions.
- Vegetable Group:
Mixed vegetable salad, 1 serving (one cup), (lettuce, carrot, parsley,
cucumber, broccoli, coriander leaves, cauliflower or other vegetables as
desired.) Add 2 teaspoons of olive oil or any polyunsaturated oil and 2
spoons of vinegar. Polyunsaturated fat provides the body with essential
fatty acids and keto acids. Cooked vegetables such as guar beans, French
beans, okra (bhindi), eggplant (baigan), bottle gourd (loki), cabbage,
spinach, 1 serving (4 oz). Vegetables are a good source of dietary fiber,
vitamin A, carotene, lycopenes, and other phytochemicals, which are
antioxidants.These are helpful in the prevention of cancer,
cardiovascular diseases, and many other health problems.
- Fruits Group:
1-2 servings of citrus and/or other fruits. Eat fruits as the last
item of the dinner or soon after dinner, to facilitate digestion and
prevent many gastrointestinal problems. Citrus fruits provide vitamin
C. Fruits are a good source of dietary fiber.
- Fruits and mixed nuts may be eaten as a snack after dinner or tarawiaha or
before sleep.
- pre-dawn meal (sahur):
Consume a light sahur. Eat whole wheat or oat cereal or whole wheat
bread, 1-2 serving with a cup of milk. Add 2-3 teaspoons of olive oil or
any other monounsaturated or polyunsaturated fats in a salad or the
cereal. Eat 1-2 servings of fruits, as a last item.
DISCUSSION
Blood cholesterol and uric acid levels are sometimes elevated during the
month of Ramadan (8). Contrary to popular thinking, it was found that intake of
a moderately high-fat diet, around 36% of the total energy (calories), improved
blood cholesterol profile, Nomani, et al. (9) and Nomani (10). It also prevents
the elevation of blood uric acid level (8-10). The normal recommended guideline
for fat is 30% or less energy. On weight basis, suggested fat intake during
Ramadan is almost the same as at normal days. Fat is required for the absorption
of fat-soluble vitamins (A, D, E, K) and carotenoids. Essential fatty acids are
an important component of the cell membrane. They also are required for the
synthesis of the hormone prostaglandin. Keto-acids from fat are especially
beneficial during Ramadan to meet the energy requirement of brain and nerve
cells. Keto-acids also are useful in the synthesis of glucose through the
metabolic pathway of gluconeogenesis. This reduces the breakdown of body proteins
for glucose synthesis. Therefore, the energy equivalent of 1-2 bread/cereal
servings may be replaced with polyunsaturated fat.
During Ramadan increased gastric acidity is often noticed, Iraki, et al. (5),
exhibiting itself with symptoms such as a burning feeling in the stomach, a
heaviness in the stomach, and a sour mouth. Whole wheat bread, vegetables, humus,
beans, and fruits -- excellent sources of dietary fiber -- trigger muscular
action, churning and mixing food, breaking food into small particles, binding
bile acids, opening the area between the stomach and the deudenum-jejunum and
moving digesta in the small intestine, Kay (11). Thus, dietary fiber helps reduce
gastric acidity and excess bile acids, Rydning et al. (12). In view of dietary
fiber's role in moving digesta, it prevents constipation. It's strongly suggested
that peptic ulcer patients avoid spicy foods and consult a doctor for appropriate
medicine and diet. Diabetic subjects, particularly severe type I (insulin
dependent) or type II (non-insulin dependent), must consult their doctor for the
type and dosage of medicine, and diet and precautions to be taken during the
month. Generally diabetes mellitus, type II, is manageable through proper diet
during Ramadan, Azizi and Siahkolah (13).
Pregnant and lactating women's needs for energy and nutrients are more
critical than the needs of men (14). There is a possibility of health
complications to the pregnant woman and the fetus or the lactating mother and
the breastfed child, if energy and nutrient requirements are not met during the
month of Ramadan (15-19). Governments, communities, and heads of the family must
give highest priority to meet women's dietary needs. In African countries,
Bangladesh, India, Pakistan and many other places malnutrition is a major problem,
especially among women from low-income groups. Further more, it is common among
these women to perform strenuous work on farms or in factories, and other places.
Malnutrition and strenuous conditions may lead to medical problems and danger to
life. Under these conditions one must consult a medical doctor for treatment and
maulana or shiekh for postponement or other suggestions regarding fasting. Quran
Al-Hakeem and Hadith allow pregnant women and lactating mothers flexibility
during the month of Ramadan.
For practical purposes and estimation of nutrients a diet was formulated,
given below:
Iftar:
3 dates, 1/2 cup of orange juice, 1 cup of vegetable soup, 2 plain graham
crackers;
Dinner:
1 cup of vegetable salad with two teaspoons of corn oil and two teaspoon of
vinegar, 2 oz. of chicken, 1/2 cup of okra, 4 oz. of cooked whole chana (garbanzo),
3 tea spoon of oil while cooking main dishes, 2 slices of whole wheat bread, 1
cup of cooked rice, 3/4 cup of plain yogurt, one orange, 1/2 cup grapes, 1 oz of
nuts-mixed roasted-without salt;
Sahur:
2 slices of whole wheat bread, 1 cup of milk, 1/4 cup of vegetable salad with
two teaspoons of corn oil and two teaspoons of vinegar, 1 skinned apple, 2
teaspoons of sugar with tea or coffee.
Nutritionist IV (20) was used to estimate energy and nutrient content in the
above diet, which was as follows: energy, 2136 kilocalories; protein, 70g;
carbohydrate , 286g; fat, 87g, 35 % of energy of the total intake, (saturated
fat 16.9g; mono saturated, 28.4g; poly unsaturated, 34g; other 7.3g; - oleic,
25.6g; linoleic, 29.5; linolenic, 0.6g; EPA-Omega-3, 0.006g; DHA-omega-3, 0.023g;
dietary fiber 34g; calcium, 1013mg; sodium, 3252 mg; potassium, 2963mg; iron
13.3mg; zinc, 10mg. When the nutrients were compared with the Recommended Dietary
Allowance (RDA), for an adult non-pregnant and non-lactating female (14), the
diet met 100% or more of the RDA for protein, calcium, sodium, potassium, and
vitamin A, K, B1, B2, B3, B6, B12, folate, and C. The energy was close to the
RDA, (97%). The dietary fiber level also was met as per the recommendation (11).
Consuming food in the above amount by pregnant or lactating female may not meet
the RDA for all of the nutrients. They may need supplementation of some minerals
and vitamins such as, iron vitamin D, and more energy through bread or rice.
Further suggestions:
Drink sufficient water between Iftar and sleep to avoid dehydration.
Consume sufficient vegetables at meal s. Eat fruits at the end of the meal
but remember to wait for a while before so as not disturb the food processing in
your stomach i.e. fermentation, bloating etc.. Avoid intake of high sugar (table
sugar, sucrose) foods through sweets or other forms. Avoid spicy foods.
Avoid caffeine drinks such as coke, coffee or tea. Caffeine is a diuretic.
Three days to five days before Ramadan gradually reduce the intake of these
drinks. A sudden decrease in caffeine prompts headaches, mood swings and
irritability.
Smoking is a health risk factor. Avoid smoking cigarettes. If you cannot give
up smoking, cut down gradually starting a few weeks before Ramadan. Smoking
negatively affects utilization of various vitamins, metabolites and enzyme
systems in the body.
Do not forget to brush or Miswak (tender neem tree branch, Azhardicta indica
or other appropriate plant in a country, about 1/4-1/2 inch diameter and 6-8
inches length, tip partially chewed and made brush like). Brush your teeth before
sleep and after sahur. Brush more than two times or as many times as practical.
Normal or overweight people should not gain weight. For overweight people
Ramadan is an excellent opportunity to lose weight. Underweight or marginally
normal weight people are discouraged from losing weight. Analyzing a diet's
energy and nutritional component, using food composition tables or computer
software, will be useful in planning an appropriate diet.
It is recommended that everyone engage in some kind of light exercise, such
as stretching or walking. It's important to follow good time management practices
for Ibada (prayer and other religious activities), sleep, studies, job, and
physical activities or exercise.
In summary, intake of a balanced diet is critical to maintain good health,
sustain an active lifestyle and attain the full benefits of Ramadan.
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