fbpx

Nutrition to Last a Ramadan Fast
Print Friendly, PDF & Email

By Registered Dietitian Richelle Tabelon

This month I was honored to develop and present a Nutrition session entitled “Healthy Habits During Ramadan” at the University of Calgary. I was invited by the Faith & Spirituality Centre to speak to Muslim students observing the fast and staff supporting them.

Because I am not of the Islamic faith, I was blessed to have the guidance of Imam Fayaz Tilly to better understand the observance, benefits and challenges of fasting.

Ramadan occurs the ninth month of the Islamic calendar. Healthy adult Muslims observe ~29-30 days of fasting during the daylight hours. Abstaining not only from food, but also drink (all fluids including water) and sexual contact. Special daily night prayers are held at the Mosques.

The benefits of fasting are: spiritual growth, focus on compassion and charity, developing community spirit and improved healthy lifestyle. It is important to note that fasting is not a “weight loss diet” but is a great opportunity to focus on improving one’s character, changing behaviors and developing healthy habits.

This year Ramadan is observed during the ninth month of the Islamic lunar year (depending on the sighting of the crescent). Because of the long daylight hours during the summer in Calgary, the fast this year could last up to 16 hours! This must take some careful planning and consideration.

The following are some important tips to remember while observing the fast…

Healthy Habits During Ramadan – Top 10 List:

  1. Safety first
  • Talk to your Dr. before Ramadan begins if you have medical conditions/ medications to ensure you are safe to fast
  • People that are ill, travelling, elderly, those on insulin, pregnant or nursing are exempt from fasting
  • Seek medical attention if health concerns arise (in some situations the fast may need to be broken and can be made up for at a later date)
  1. Community support
  • It is greatly encouraged that families invite each other to break the fast together.
  • Seek out community Iftars (where you break the fast) or plan your own with friends.
  1. Hydrate
  • Aim for plenty of water when not fasting (Bring water to the Mosque to sip between units of prayer)
  • Avoid caffeinated high sugar drinks (ie. pop, energy drinks, coffee, tea)
  • Avoid too much time in the hot sun
  1. Mindful eating
  • When breaking the fast: eat slowly (takes 20 min for the stomach to tell the brain you’re full)
  • Keep in mind the true spirit of Ramadan (not a “feast”)
  • Make conscious food decisions – remember the “Balanced plate”: ½ plate vegetables and salad, ¼ grains and starch, ¼ protein
  • Eat till you are comfortably full and then enjoy a bedtime snack after the mosque prayers
  1. Plan ahead
  • Never skip Suhoor (pre-dawn meal)-this will be your energy for the day
  • Complete most important tasks first
  • Talk to your employer about shifting your work schedule earlier if possible
  1. Rest
  • Have an afternoon nap!
  • Reduce activity and heavy work during the fasting hours
  • Reduce caffeine intake to ensure a good night sleep
  1. Lead by example
  • Add green to the table: bring the salad or vegetables!
  • Try adapting recipes with less oil/butter and bake instead of frying
  1. Stress management
  • Focus on self-care: prayer, rest, reading, counselling, etc.
  • Ramadan is a great time to learn to nurture yourself without food
  1. Adjust exercise
  • Frequency, duration and intensity of exercise likely will need to decrease
  • If exercising, shift to the end of the day when food is eaten.

10.  Seize the opportunity

  • “Ramadan is an ideal time to break bad habits, reflect on personality and improve character.” (Ramadan health guide, 2007; Communities In Action, NHS)
  • Help people of other faiths understand the significance of fasting and Ramadan

5 Energizing Suhoor Meal Ideas:

  1. Oatmeal, almonds, blueberries, glass of milk
  2. Dal (or any lentils, chickpeas, beans) roti (or other bread), vegetables
  3. Scrambled eggs, whole grain bagel, fruit salad
  4. Leftover lean meat, rice, and vegetables made into a stirfry
  5. Fruit and yogurt based smoothie, whole grain toast with peanut butter

5 Healthy Bedtime Snack Ideas:

  1. Greek yogurt and strawberries
  2. Tuna sandwich with lettuce and tomato
  3. Hummus, pita and raw vegetables
  4. Nuts, cereal and dried fruit
  5. Cheese, whole grain crackers and an apple

For more healthy meal planning ideas visit the articles and recipes in the resources section: https://www.healthstandnutrition.com/personal-nutrition/resource-mega-bank/

Print Friendly, PDF & Email

As seen in

  •  

Success stories

"I am a psychologist in private practice and it is very important to me that my clients have the best care with other health care professionals. For that reason Health Stand Nutrition is my only source for exceptional Dietitians. Andrea and her team provide highly knowledgeable, compassionate, and real world support to my clients who require assistance with food lifestyle. I trust my clients to them and you would be in excellent hands making them part of your health care team."
Adele Fox, Psychologist
“This is the first time I feel satisfied; my cravings have diminished dramatically and I have a whole new relationship with food. I am eating guilt-free for the first time in my life. My energy has also dramatically increased and I feel great!
Rhonda Jenkins, Nutrition Counseling Client
“The Dieticians at Health Stand Nutrition help you to take action on the science behind eating well by making it practical, understandable, and fun. Their office is cozy and not at all clinical or intimidating. I felt like I was sitting down with a really smart, caring friend who wanted to help me make the best choices for my lifestyle and food preferences. They really are the best in the business.”
Marty Avery, Nutrition Counseling Client
“I have come to think of the program as a one stop shopping excursion for everything one needs to know about creating a joyous relationship with food and our bodies. In a single word, the course has gifted me with freedom from the punishing rigidity of disordered eating, old stories that never were true, and body dysmorphia that did nothing but make me lose sight of a body that has done everything I've asked, despite my careless dismissal of her needs. Now when I look in the mirror I find myself shifting from harsh criticism to gentle gratitude.”
Lynn Haley, Pursuit of Healthiness Online Course Participant
“I spent 3 hours when first diagnosed with type 2 diabetes. I learned more from my Dietitian about food in those 3 hours than I had learned in all the years of my life. I also love the newsletter, there is always something to learn.”
Peter Whitehead, Nutrition Counseling Client
“I didn’t realize how strong my “diet mentality” was, and all the rules I had in my head about food. I was in a cycle of reward/punish/binge/cringe. I booked with your business very reluctantly, on the repeated advice of my doctor, to get my slowly rising cholesterol levels in check. I thought I knew everything about food, and my behaviour with food, but I was definitely re-schooled. My weight is creeping down, I feel good about my diet, exercise, body image, and lifestyle.”
Amy Floyd, Nutrition Counseling Client
“Thanks Andrea for an amazing presentation, I have heard all positive remarks from attendees and the evaluations show the same sentiment. It is really gratifying when a speaker does their “homework” and weaves in our profession’s day to day challenges within their content, you did an awesome job of this! You truly took the “die” out of Dietician! Your information on healthy eating and simplifying how we can work towards this as we are all so busy really hit the mark. Andrea connects very well with her audience; she is energetic, funny, and very approachable.”
Carole Ann LaGrange, Transfusion Medicine Safety Officer

Event Planner for Laboratory Diagnostic Imaging Annual Event

I am a family physician who sees patients with a myriad of eating concerns – from wanting to know how to plan healthy meals for active families, to weight loss, to eating disorders, and so on. I cannot recommend the Health Stand team highly enough. I have worked with (and been to!) other Dieticians in the past and too often find that they just ask for food logs and make suggestions that are easily obtained online or in books. The Dieticians at Health Stand offer much more than just telling clients what they “should be eating.” In contrast, the team really does more of a counselling practice, and they work hard to help their clients learn more about why their eating habits may be off track and not optimal for them, as well as helping people to effect change at a deep level that, most importantly, is sustainable for lifetime health.”
Dr. Deb Putnam, Family Physician

Nutrition Counseling Client & Referring Physician

“I am a busy mom, with kids in high level sports, working full-time downtown, and running our home acreage outside the City. I now have the knowledge and tools I need to plan for and manage the chaos of meal planning.”
Gillian Gray, Pursuit of Healthiness Online Course Participant
“As a construction company, we select speakers who can relate to our industry and its employees. Andrea’s message was delivered with humor and empathy. She makes people feel as though they can make changes without leaving behind every favorite food. Andrea focused her presentation on healthy eating as a way to keep energy high throughout the day. This message and the way it was delivered resonated with our predominantly male, blue collar culture. I would highly recommend Andrea as a speaker for groups such as ours. She will get your message across without alienating anyone in your audience – which is a huge hurdle when trying to introduce a wellness program in the workplace!”
Stephanie Wood, HR and Safety Manager

Fisher Construction Group, Burlington, WA

I found my Dietitian warm, funny, and skilled at teaching nutrition concepts without the overwhelm. The general approach of each session was to mix science with emotion, which was exceedingly effective in helping me shift my perspective on food from one of anxiety to one of joy and curiosity.”
Erin Kronstedt, Nutrition Counseling Client
“Excellent presentation! What a refreshing change to have a speaker inspire rather than “lecture” about nutrition. Your captivating stories, tips and overall approach to healthy eating uplifts and puts people at ease. It was great to hear we don’t need to strive to be perfect eaters, and that small changes really can make a difference in how we feel and in our health. Thanks to Andrea, we have solutions to our everyday nutrition challenges that can actually work in real life!”
Tina Tamagi, Human Resources

ARC Resources Ltd.

“Had I not joined this course I would have struggled with no focus, low energy, and mindless eating. Excellent teaching and motivation. This is not just a course, it is a nutrition club with mentorship, support, and connections with other people with similar situations.”
Lorri Lawrence, Pursuit of Healthiness online course participant

Pin It on Pinterest

Share This