Maintaining a healthy diet

Ramadhan is here and it is the time of the year when the tempo of life in the Gulf changes its rhythm, writes dietician Christine Zoleta of the American Mission Hospital. It is during this Islamic month when Muslim men and women fast from dawn to sunset for religious and spiritual reasons.

It is believed that fasting and abstinence from food and water during this period can be beneficial to one's health and personal uplifting, where one is subjected to self-discipline that hopefully will last beyond the end of Ramadhan.

During Ramadhan, a healthy diet must be properly practiced using the principles of moderation and balance. Eating a variety of foods from major foods groups: milk and milk products, vegetables and fruits, rice and starches, meat/meat products, plus fats and oils is strongly suggested.

In Ramadhan fasting, it must be noted that it is different from fad or crash diets as there is no malnutrition or deficient caloric intake.

There is no particular type of food that must be eaten during Ramadhan only. The foods prepared and served should be simple and not different from normal diet. As long as food is taken in moderate quantities, one may eat a selection of food to satiate hunger.

Ramadhan is an excellent time for weight management.

Since the diet is as regular as possible, one can easily maintain the present ideal weight, neither gaining, nor losing any.

If one is overweight on the other hand, it is during this period it is best to jumpstart your weight loss programme. Bear in mind that there is no need to consume excess food at Iftar (food eaten immediately after sunset to break the fast) and dinner or Sahur (the light meal generally eaten about half an hour before dawn).

Here are some suggested dietary reminders to keep you on the right course:

Re-think your old and bad ways of eating and identify those habits that provide weight gain. Start to change your choices of food by consuming fewer calories from fats and sweets.

Do not overeat. Break your fast with a big bowl of soup, sipping it slowly. Having soup satisfies your hunger faster thereby making you eat less.

Choose what you eat. Always enjoy fresh, high fiber vegetables and fruits, complex carbohydrates like wheat, oats and brown rice, good source of protein like beans, lentils, fish, lean meat and unsaturated fatty foods like olives, nuts, seeds and vegetable oils. These slow digesting foods last up to 8 hours and make you feel full for longer.

Eat slowly and savour the flavour of each bite. It takes about 20 minutes for your stomach to signal you are full, which curbs your urge for a second helping.

Avoid foods containing too much sugar and refined carbohydrates like cakes, pastries, carbonated drinks, commercial fruit juices, ice cream, chocolates and Arabic sweets. These are fast-burning foods that last only three to four hours, making you hungry faster.

Reduce your intake of fried and fatty foods like chips, crisps and meals from fast food restaurants. These foods are rich in saturated fats and may cause indigestion, heartburn, hyperlipidemia and weight problems.

Stock up on fruits, raw vegetables and other foods with lower calories in place of candies, chocolates, crisps and other high-caloric non-nutritive foods.

Drink as much water as possible between iftar and bedtime so that your body may adjust fluid levels in time.

At home, serve foods on a dinner plate, not in serving bowls and platters on the dining table. Use smaller bowls and plates so small portions look like more. You and your family will likely eat less.

When eating out, make just one trip to the buffet table and be selective. Keep your portions small.

Stop eating when you leave the table. Avoid the urge to nibble after main meals. For snacks, reach for fresh fruits instead.

Re-organise your schedule during Ramadhan so you have time for light exercises and adequate sleep.

Promote your health for the long run by following reliable dietary advice. Talk to your dietitian for further nutrition counseling.

Meal plan sample during Ramadan

Iftar

Big bowl of vegetable soup

3 pcs Date

1/2 cup orange juice

6 pcs. Plain crackers

Dinner

Big bowl of mixed green salad with olive oil

90 gms grilled lean chicken, beef or fish

1 cup cooked dhal

1 2/3 cups cooked rice

3/4 cup plain yoghurt

1 pc whole orange

15 pcs small grapes

30 gms plain mixed roasted nuts

Sahur

2 slices whole wheat bread

1-cup low fat milk

1 slice low fat cheese

1 pc. fruit