“Fasting, if done responsibly, can benefit your health,” said Charina Daniel, clinical dietetics co-ordinator at HMC.
“It has been proven that reduced food intake is one of the most effective factors in improving health and longevity. Fasting in Ramadan allows our body to use stored fats and glycogen thereby promoting weight and body fat loss.”
Daniel explained: “You should know in advance the foods you plan to prepare for your Iftar and Suhour meals. Foods should be healthy, balanced and nutritious and include foods that are rich in complex carbohydrates and fibre such as whole grains, fruit and vegetables as well as lean meat, chicken or fish and low fat products.”
Daniel also recommended looking for low fat recipes for favourite dishes and experimenting when cooking by substituting high fat ingredients with lower fat alternatives.
“Look out for recipes with lots of fruits and vegetables which are delicious but low in calories. You can also include dishes prepared by baking, grilling, steaming or stewing and avoid foods that are deep fried.”
When planning for Iftar, people should start with a light meal such as dates, laban or hot soup, Daniel said. Food for Iftar should include healthy options such as wholegrain starches, brown rice or potatoes, brown pasta, lean meat, fish or poultry, and raw or cooked vegetables. She suggested people should substitute desserts with fruit.
Daniel highlighted that for Suhour, people should consume complex carbohydrates such as brown bread or wholewheat bread and lean protein such as eggs, grilled chicken breast or low fat white cheese, dried beans or lentils.
People can also include low fat or skimmed dairy products such as yogurt, laban or milk and a cup of fresh vegetables and fruit to make their meal healthier and more nutritious.
“Plan to drink enough water when permitted during Ramadan to prevent dehydration. Water plays a role in weight loss and maintenance because it helps to get rid of toxins and reduces hunger. Most of all, the key to avoiding weight gain during Ramadan is moderation,” she said.
Qatar’s Supreme Committee for Healthcare Communications in the Ministry of Public Health in collaboration with HMC and the Primary Health Care Corporation has launched a website - www.hamad.qa/ramadanhealth - dedicated to helping people stay healthy during Ramadan.