So what should you eat or not eat during Ramzan? Expert advice by Dr Manisha Bandishti

Dr Manisha Bandishti
Dr Manisha Bandishti

Fasting during the holy month of Ramzan requires a lot of discipline of the body, mind and soul. The long gap hours between the first and last meal can lead to overeating and over-indulging in food. This can result in many health issues and can make it even harder to continue fasting.

Dr Manisha Bandishti, a leading city-based dietician, answers some key questions and gives some useful tips on how you can use this fasting period to your advantage and get healthier.

What kind of food should be avoided during Ramzan?

  1. Avoid eating sugary foods and high fat foods especially during evening time.
  2. Avoid deep fried, spicy foods like biryani, curries, sev-farsan, potato vada, jalebis etc.
  3. Avoid processed foods like bakery items, biscuits etc.

What alternative foods would you suggest for keeping the body healthy?

Treating oneself during the non-fasting hours can be unhealthy, in fact one should consider this period as an opportunity to lose weight and be healthier.

Try to consume more of:

  1. Dips & Salads
  2. Sprouts Chaat
  3. Low fat dairy products e.g. Low fat paneer, curd
  4. Lean meat like chicken, fish
  5. Fruits & vegetables
  6. Egg whites

Any bad eating or lifestyle habits that must be avoided during the fasting period?

  1. Avoid caffeinated drinks as it leads to water loss leading to dehydration. Example: Soft drinks, coffee, etc.
  2. Too much of spices leads to heart burn and indigestion, they should be avoided.
  3. Do not overindulge or overeat during the fasting period. Just keep it simple and do not differ much from your normal diet.

What are the specific foods that one should consume during the ‘Sehri’ and ‘Iftar’ period?

The ‘sehri’ or pre-dawn meal is the most important meal of the day as it helps the body stay hydrated and sustain until the next meal that is ‘Iftar’.

  1. Start the day with complex carbohydrates like oats and wheat parathas with veggies which will help in keeping the energy level up till the next meal.
  2. Protein rich foods like lentils, eggs and lean meat will strengthen the immunity.
  3. Fibre rich food can also be recommended as they provide the essential nutrients that keep the body hydrated. Example: Cereals, vegetables, fruits etc.

Example of ‘Sehri’ meal

One big bowl of dalia upma with lots of veggies + two egg whites + Milk shake (one glass low fat milk + one banana + one tbsp oats powder + one tbsp almond powder + two dates, garnish with crushed walnuts)

For Iftar: According to the tradition break you’re fast with dates.

One must eat slowly and give time for the body to digest the food because too much of food all of the sudden may lead to indigestion.

  1. Firstly start your meal with some salad, soup, buttermilk and then go for your main course.
  2. Mostly go for grilled, baked or steamed foods as they are healthier.
  3. For desserts, fresh fruits and fat free yogurt are good options.

Example of an ‘Iftar’ meal

One bowl of vegetable soup + chappatis + brown rice pulav + low oil chicken/fish/egg preparation +sabji + flaxseeds chutney.

What are the power-packed foods one must eat to keep up the energy level all day?

  1. Complex carbs like oats, wheat, millet, beans, lentils, barley etc. are all power packed foods which slowly releases energy during the fasting hours.
  2. Similarly, even fibre rich foods keep up the energy level all day. They are found in cereals, fruits, vegetables etc.
  3. Good quality ‘A’ class protein for maintaining the satiety include chicken, fish and eggs.

How can one avoid bloating or gaining weight in this period of fasting?

  1. To avoid bloating or weight gain while fasting one must not consume spicy food like biryanis, curries or even heavy desserts after a long day gap of restraining from food as it may affect digestive system and lead to bloating.
  2. In order to ensure proper functioning of stomach one must eat food slowly.
  3. Include more of yogurt in the diet.

The human body is generally dehydrated, what must one do to keep the body as hydrated as possible?

  1. Avoid going out in the sun as it leads to dehydration.
  2. Do not exercise during the day.
  3. Eat fresh fruits and vegetables as they are rich in water and fibre.
  4. Use of an air-conditioner also leads to dehydration; one must avoid it during the fasting period.
Vijayta Lalwani