JEDDAH, 30 November — Fasting can be good for you and not just a ritual, as some people maintain. It not only cleanses the body but is also a tool to good health. It forces us to make radical changes to our diet. It breaks the routine of meals, enabling us to examine afresh the role of food in our lives. It assists the body to wash out toxic waste, which has been accumulating in the body for months.
When we have to go without sustenance for several hours, during the month of Ramadan, we have to learn to choose foods, which suit us best. We have to make changes to our diet and learn to develop nutritious, healthy eating habits. Most of the time, eating is habitual exercise. What we eat or drink, and the time we do so, is the result of conditioning from infancy; it’s what our parents and school taught us. Some of these habits may be good, but others may be unhealthy.
If we ask ourselves what food or drink we would find difficult to give up, the most common answer would be caffeine, dairy products, bread, not forgetting chocolate and all those delicious sweets. So often, people find that giving up yogurt, milk, cheese or even flour-based products is almost impossible. However, we would feel much better if we took smaller portions of these foods, which we can still enjoy. The needs of every individual are different, so we have to experiment with our diet and be creative. We should use our imagination and go for nourishing foods. We should change our diet gradually and still enjoy the foods we love, like chocolate, but in small quantities. Always make sure that pre-dawn (suhoor) meals are light, nutritious and not heavy or spicy. Include foods such as wheat or bran, wheatgerm, muesli, eggs, yogurt and plenty of raw fruit and vegetables. Drink herbal tea or spring water and plenty of sugar-free fruit juices.
As for the breaking of the fast, it is advisable to start with moderate meal — like soup, vegetables or fruit juices and light refreshments. It is important to consume the main meal slowly and try to choose the foods from the list below.
Guide to healthy eating during fasting
o Enough, but not too much protein
o Eat plenty of raw vegetables
o Eat whole grains or wheat
o It is preferable to eat fish and chicken
o Use small amounts of cold pressed oils for salad
o Eat plenty of raw fruit
o Drink more spring water, sugar free fresh juices — at least one and half or more liters
o Cut back on meat consumption
o Avoid fried foods
o Try to avoid sugar, salt and coffee or consume them in small quantities
o Consumption of pastries should be low
o Avoid foods containing additives and preservatives, as some of them are dangerous. Others can cause intestinal, digestive and skin disorders
If you are eating a well-balanced diet, similar to the list mentioned above. You might not need vitamins. But the processing of food usually reduces its vitamin content. In which case, it would help to take vitamin supplements. When fasting, vitamin C and multi-vitamins are advisable, but in line with individual needs. Vitamin C increases energy and reduces fatigue.
Ramadan is a beneficial and rewarding month. It provides us an opportunity to worship, to pray and to achieve blessings of God. Try to take wholesome, nutritive meals that are easily digested, rather than spend the energy on heavy and extravagant foods.