"To be healthy, one mustconsume food from the major food groups: bread
and cereal, milk and dairy product, meat and bean, vegetable andfruit.
During the month long fast of Ramadan themetabolic rate of a fasting
person slows down and other regulatory mechanisms start functioning.
Body and dietary fat is efficiently utilized. Consuming total food
intake that is less than the total food intake during normal days is
sufficient to maintain a person's health. Intake of fruits after a
meal is strongly suggested. A balanced diet improves blood cholesterol
profile, reduces gastric acidity, prevents constipation and other
digestive problems, and contributes to an active and healthy life
style."
- (Int. J. Ramadan FastingResearch, 3:1-6, 1999)
INTRODUCTION
Fasting during the Islamicmonth of Ramadan can be good for one's
health and personal development. Ramadan fasting is not just about
disciplining the body to restrain from eating foodand drinking water
from predawn until sunset. The eyes, the ears, the tongue, and even
the private parts are equally obligated to be restrained if a Muslim
wants to gain the total rewards of fasting. Ramadan is also about
restraining anger, doing good deeds, exercising personal discipline,
and preparing oneself to serve as a good Muslim and a good person
during and after Ramadan.
This is why the Messenger of Allah (Peacebe upon him, Pbuh) has been
attributed, by Hazrat Abu Hurairah in hadith, to say:"He who does not
desist from obscene language and acting obscenely (during the period
of fasting), Allah has no need that hedidn't eat or drink."(Bukhari,
Muslim). In another hadith by Hazrat Abu Harairah, the Prophet (Pbuh)
said:"Fasting is not only from food and drink, fasting is to refrain
from obscene (acts). If someone verbally abuses you or acts ignorantly
toward you, say (to them) 'I am fasting; I am
fasting."(IbnKhuzaoinah). Restraint from food, water, and undesirable
behavior makes a person more mentally disciplined and less prone to
unhealthy behavior. In an investigation in Jordan (1), a significant
reduction of parasuicidal cases was noted during the month of Ramadan.
In the United Kingdom, the Ramadan model has been used by various
health departments and organizations to reduce cigarette smoking
amongthe masses, especially among Africans and Asians (2).
Ramadan fasting has spiritual, physical, psychological, and social
benefits; however, manmade problems may occur, if fasting is not
properly practiced. First of all, there is no need to consume excess
food at iftar (the food eaten immediately after sunset to break fast),
dinner or sahur ( the light meal generally eaten about half an hour to
one hour before dawn). The body has regulatory mechanisms that
activateduring fasting. There is efficient utilization of body fat.
[El Ati et al. (3)]. Basal metabolism slows down during Ramadan
fasting. [Husain et al. (4)].A diet that is less than a normal amount
of food intake but balanced is sufficient enough to keep a person
healthy and active during the month of Ramadan.
Health problems can emerge as a result of excess food intake, foods
that make the diet unbalanced, and insufficient sleep (5, 6).
Ultimately also, such a lifestyle contradicts the essential
requirements and spirit of Ramadan.
DIET DURING RAMADAN
According to Sunna (the practices of Prophet Muhammad, Pbuh) and
research findings referred in this report, a dietary plan is given:
1. Bread/Cereal/Rice, Pasta, Biscuits and Cracker Group: 6-11
servings/day; 2. Meat/Beans/ Nut Group: 2-3 servings/day. 3. Milk and
Milk Product Group: 2-3 servings/day. 4. Vegetable Group: 3-5
servings/day; 5. Fruit Group: 2-4 servings/day. 6. Added sugar (table
sugar, sucrose): sparingly. 7. Added fat, polyunsaturated oil 4-7
table spoons.
Breakfast,iftar:
*.Dates, three
*.Juice, 1 serving (4 oz.)
*.Vegetable soup with some pasta or graham crackers, 1 cup
The body's immediate need at the time of iftar is to get an easily
available energy source in the form of glucose forevery living cell,
particularly the brain andnerve cells. Dates and juices are good
sources of sugars. Dates and juicein the above quantity aresufficient
to bring low blood glucose levels to normal levels. Juice and soup
help maintain water and mineral balance in the body. An unbalanced
diet and too many servings of sherbets and sweets withadded sugar have
been found to be unhealthy. [Gumma et al. (7)].
Dinner:
Consume foods from all the following food groups:
Meat/Bean Group:Chicken, beef, lamb, goat,fish, 1-2 servings
(servingsize = a slice =1 oz); greenpea, chickpea (garbanzo,chana,
humus), green gram, black gram, lentil, lima bean and other beans, 1
serving (half cup). Meat and beans are a good source of
protein,minerals, and certain vitamins. Beans are a good source of
dietary fiber, as well.
Bread/Cereal Group:Whole wheat bread, 2 servings (serving size = 1 oz)
or cooked rice, one cup or combination. This group is a good source
ofcomplex carbohydrates, which are a good source of energy and provide
some protein, minerals, and dietary fiber.
Milk Group:milk or butter-milk (lassiwithoutsugar), yogurt or cottage
cheese (one cup). Those who can not tolerate whole milk must try
fermented products such as butter-milk and yogurt. Milk and dairy
products are good sources of protein and calcium, which are essential
for body tissue maintenance and several physiological functions.
Vegetable Group:Mixed vegetable salad, 1 serving (one cup), (lettuce,
carrot, parsley, cucumber, broccoli, coriander leaves, cauliflower or
other vegetables as desired.) Add 2 teaspoons of olive oil or any
polyunsaturated oil and 2spoons of vinegar. Polyunsaturated fat
provides the body with essential fatty acids and keto acids. Cooked
vegetables such as guar beans, French beans, okra (bhindi), eggplant
(baigan), bottle gourd (loki), cabbage, spinach, 1serving (4 oz).
Vegetablesare a good source of dietary fiber, vitamin A, carotene,
lycopenes, and other phytochemicals, which are antioxidants. These are
helpful in the prevention of cancer, cardiovascular diseases, and many
other health problems.
Fruits Group:1-2 servings of citrus and/or other fruits. Eat fruits as
the lastitem of the dinner or soon after dinner, to facilitate
digestion and prevent many gastrointestinal problems. Citrus fruits
provide vitamin C. Fruits are a good source of dietary fiber.
Fruits and mixed nuts may be eaten as a snack after dinner
ortarawiahaor before sleep.
Pre-dawn Meal (sahur):
Consume a light sahur. Eat whole wheat or oat cereal or whole wheat
bread, 1-2 serving with a cup of milk. Add 2-3 teaspoons of olive oil
or any other monounsaturated or polyunsaturated fats in a salad or the
cereal. Eat 1-2 servings of fruits, as alast item.
DISCUSSION
Blood cholesterol and uric acid levels are sometimes elevated during
the month of Ramadan (8). Contrary to popular thinking, it was found
that intake of a moderately high-fat diet, around 36% of the total
energy (calories), improved blood cholesterol profile. [Nomani, et al.
(9) and Nomani (10)] It also prevents the elevation of blood uric acid
level (8-10). The normal recommended guideline for fat is 30% or less
energy. On weight basis, suggested fat intake during Ramadan is almost
the same as at normal days. Fat is required for the absorption of
fat-soluble vitamins (A, D, E, K) and carotenoids. Essential fatty
acids are an important component of the cell membrane. They also are
required for the synthesis of the hormoneprostaglandin. Keto-acidsfrom
fat are especially beneficial during Ramadan to meet the energy
requirement of brain and nerve cells. Keto-acids also are usefulin the
synthesis of glucose through the metabolic pathway of gluconeogenesis.
This reduces the breakdown of body proteins for glucose synthesis.
Therefore, the energy equivalent of 1-2 bread/cereal servings may be
replaced with polyunsaturated fat.
During Ramadan increased gastric acidity is often noticed, [Iraki, et
al. (5)] exhibiting itself with symptoms such as a burning feeling in
the stomach, a heaviness in the stomach, and a sour mouth. Whole wheat
bread, vegetables, humus, beans, and fruits -- excellent sources of
dietary fiber -- trigger muscular action, churning and mixing food,
breaking food into small particles, binding bile acids, opening the
area between the stomach and the deudenum-jejunum and moving digesta
in the small intestine. [Kay (11)].Thus, dietary fiber helps reduce
gastric acidity and excess bile acids. [Rydning et al. (12)]. In view
of dietary fiber's role in moving digesta, it prevents constipation.
It'sstrongly suggested that peptic ulcer patients avoid spicy foods
and consult a doctor for appropriate medicine and diet. Diabetic
subjects, particularly severe type I (insulin dependent) or type II
(non-insulin dependent), must consult their doctor for the type and
dosage of medicine, and diet andprecautions to be taken during the
month. Generally diabetes mellitus, type II, is manageable through
proper diet during Ramadan. [Azizi and Siahkolah (13)].
Pregnant and lactating women's needs for energy and nutrients are more
critical than the needs of men (14). There is a possibility of health
complications to the pregnant woman and thefetus or the lactating
mother and the breastfedchild, if energy and nutrient requirements are
not met during the month of Ramadan (15-19). Governments, communities,
and heads of the family must give highest priority to meet women's
dietary needs. In African countries, Bangladesh, India, Pakistan and
many other places malnutrition is a major problem, especiallyamong
women from low-income groups. Further more, it is common among these
women to perform strenuous work on farms or in factories, and other
places. Malnutrition and strenuous conditions maylead to medical
problems and danger to life. Under these conditions one must consult a
medical doctor for treatment andmaulanaorsheikhfor postponement or
other suggestions regarding fasting. Quran Al-Hakeem and Hadith allow
pregnant women and lactating mothers flexibility during the month of
Ramadan.
For practical purposes and estimation of nutrients a diet was
formulated, given below:
Iftar:
3 dates, 1/2 cup of orange juice, 1 cup of vegetable soup, 2 plain
graham crackers; dinner: 1 cup of vegetable salad with two teaspoons
of corn oil and two teaspoon of vinegar, 2 oz. of chicken, 1/2 cup of
okra, 4 oz. of cooked whole chana (garbanzo), 3 tea spoon of oil while
cooking main dishes, 2 slices of whole wheat bread, 1 cup of cooked
rice, 3/4 cup of plain yogurt, one orange, 1/2 cup grapes, 1 oz of
nuts-mixed roasted-without salt; sahur: 2 slices of whole wheat bread,
1 cup of milk, 1/4 cup of vegetable salad with two teaspoons of corn
oil and two teaspoons of vinegar, 1 skinned apple, 2 teaspoons of
sugar with tea or coffee.
Nutritionist IV (20) was used to estimate energy and nutrient content
in the above diet, which was as follows: energy, 2136 kilocalories;
protein, 70g; carbohydrate , 286g; fat, 87g, 35 % of energy of the
total intake, (saturated fat 16.9g; mono saturated, 28.4g; poly
unsaturated, 34g; other 7.3g; - oleic, 25.6g; linoleic, 29.5;
linolenic, 0.6g; EPA-Omega-3, 0.006g; DHA-omega-3, 0.023g; dietary
fiber 34g; calcium, 1013mg; sodium,3252 mg; potassium, 2963mg; iron
13.3mg; zinc, 10mg. When the nutrients were comparedwith the
Recommended Dietary Allowance (RDA), for an adult non-pregnant and
non-lactating female (14), the diet met 100% or more of the RDA for
protein, calcium, sodium, potassium, and vitamin A,K, B1, B2, B3, B6,
B12, folate, and C. The energy was close to the RDA, (97%). The
dietary fiber level also was met as per the recommendation (11).
Consuming food in the above amount by pregnant or lactating female may
not meet the RDA for all of the nutrients. They may
needsupplementation of someminerals and vitamins such as, iron vitamin
D, and more energy through bread or rice.
Further suggestions:
Drink sufficient water between Iftar and sleep to avoid dehydration.
Consume sufficient vegetables at mealtimes. Eat fruits at the end of the meal.
Avoid intake of high sugar (table sugar, sucrose) foods through sweets
or other forms.
Avoid spicy foods.
Avoid caffeine drinks such as coke, coffee or tea. Caffeine is a
diuretic. Three days to five days before Ramadan gradually reduce the
intake of these drinks. A sudden decrease in caffeine prompts
headaches, mood swings and irritability.
Smoking is a health risk factor. Avoid smoking cigarettes. If you
cannot give up smoking, cut down gradually starting a few weeks before
Ramadan. Smoking negatively affects utilization of various vitamins,
metabolites andenzyme systems in the body.
Do not forget to brush orMiswak(tenderneemtreebranch,Azhardicta
indicaor other appropriate plant in a country, about 1/4-1/2 inch
diameter and 6-8 inches length, tippartially chewed and made brush
like). Brush your teeth before sleep and after sahur. Brush more than
two times or as many times as practicable.
Normal or overweight people should not gain weight. For overweight
people Ramadan is an excellent opportunity to lose weight. Underweight
or marginally normal weight people are discouraged from losing weight.
Analyzing a diet'senergy and nutritional component, using food
composition tables or computer software, will be useful in planning an
appropriate diet.
It is recommended that everyone engage in some kind of light exercise,
such as stretching or walking. It'simportant to follow goodtime
management practices forIbada(prayer and other religious activities),
sleep, studies, job, and physical activities or exercise.
In summary, intake of a balanced diet is critical tomaintain good
health, sustain an active lifestyle and attain the full benefits of
Ramadan.
'' Our Lord ! grant us good in this world and good in the hereafter and save us from the torment of the Fire '' [Ameen]
-
{in Arab} :->
Rabbanaa aatinaa fid-dunyaa hasanatan wafil aakhirati hasanatan waqinaa 'athaaban-naar/-
(Surah Al-Baqarah ,verse 201)
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