‘A balanced diet helps maintain energy levels while fasting’

Rawalpindi: A balanced diet and good choice of food items at the time of ‘Sehr’ and ‘Iftar’ while fasting help one to avoid the feeling of bloating and tiredness and the consumption of slow digesting and energy rich foods keep the body full of energy the whole day around.

The consumption of deep-fried food items causes indigestion, heartburn, weight gain and bloating while posing some serious health threats when taken in excess. Experts say that one should avoid a greater quantity of deep fried dishes while fasting instead he or she should choose grilled, baked, steamed or shallow-fried foods and that too in moderate quantity.

Experts say that one may eat moderate quantities of traditional dishes associated with the holy month of Ramazan in this region of the world but Ramazan should not be taken as a season of pakoras, samosas, kachoris, jalebis and parathas etc. A month-long fasting should be taken as an opportunity to give the stomach a break.

Fasting for a month can be used as a means to expel accumulated toxins from the body. Fasting provides one a great opportunity to focus on a balanced and healthy lifestyle. Through fasting, one can learn ways to develop self-control and improve eating habits.

The selection of energy rich foods at the time of ‘Sehr’ and ‘Iftar’ like porridge, oatmeal, bran, beans, egg, chicken, fish, whole wheat bread/chapati, rice, dates, green vegetables, salads and fruits keep one healthy and active while fasting. High sugar and high fat foods that give the body a sudden energy rush makes it difficult for one to fast the whole day.

According to health experts, the right choice of foods at the time of ‘Sehr’ and ‘Iftar’ should be Low Glycemic Index foods. Well-balanced diet containing items from each food group such as vegetables, cereals, meat, dairy products and fruits keeps one healthy while fasting for a month in Ramazan. Protein rich foods, fibre rich foods and calcium and vitamin rich foods like eggs, oatmeal and dairy products can be a better choice.

Experts say that it is better for one to limit or avoid the use of simple or refined carbohydrates such as sugars, white flour, pastries, donuts and salty foods such as pickles, chips etc. while fasting. Caffeinated drinks like coffee, tea and Colas should be avoided while fasting.

The better choice at the time of ‘Iftar’ is Potassium rich fruits, raw nuts and sufficient fluids along with dates that help you hydrate quickly. Drinking a lot of water at the time of ‘Sehr’ may not be a better choice instead one should take as much water or fruit juices as possible between ‘Iftar’ time and bedtime to stay hydrated. Taking eight to 12 glasses of water from ‘Iftar’ to ‘Sehr’ may be sufficient for maintaining energy levels while fasting.

According to health experts, instead of having carbonated drinks, high sugar foods and deep fried foods like pakoras, samosas and kachoris at ‘Iftar’, one should opt for ‘chana chaat’, ‘fruit chaat’ or ‘dahi bhallas’. Eating a simple meal after ‘Iftar’ but at least one-and-a-half hours before going to bed is a better choice.