Ramadan Nutrition

HEALTHY EATING IN RAMADAN
Outline of Workshop
 Physiological and metabolic changes in Ramadan.

 Healthy Eating Practices (Suhoor & Iftar dietary practices and menus).
 Importance of Hydration.
 Physical activity recommendations in Ramadan.
 Managing sleep patterns & Stress.
 Mindfulness & Mindful Eating.
 Myths & Facts Associated with Ramadan Eating practices.
 Fasting in Pregnant and Lactating Mothers.
 Cost effective menu planning for Ramadan
 Ramadan for Eating Disorder Population
Body Physiology & Metabolism in Ramadan
 Starvation Mode effects.

 Helps with hormonal imbalance.
 Body Detoxification.
 Increases RBCs & WBCs.
 Improves Cardiac Health (Balance out Cholesterol levels).
 Mental Health.
 Response in Insulin Resistance.
 Controls Fasting Glucose & High Blood Pressure.
 Reduces Malignant Cell Growth.
 Intermittent Fasting v/s Ramadan Fasting.
Metabolism in Fasting
Post- Absorptive phase I

 Lypolysis ↑
 Ketogenesis ↑
 Guconeogenesis ↑
 Glycognolysis ↓
Phase II (middle10 days)
 Protein catabolism use food glucose to CNG
 Lipolysis ↑
 Ketogenesis ↑
 Gluconeogensis ↓
Protein conservation phase (last 10 days of Ramadan)
 Protein catabolism ↓
 Fatty acids are used ubiquitously
 Ketones are utilized as fuel in CNG
 Gluconeogenesis ↓
 Lipolysis, ketogenesis plateau.
HEALTHY EATING PRACTICE IN RAMADAN
Suhoor Diet & Practices
 Protein Rich diet.

 Good intake of Carbohydrate.
 Hydrating drinks.
 Healthy fat intake, avoid saturated fat as it will trigger thirst during fast.
 Avoid processed foods
Healthy Suhoor Menus
 Pre suhoor options (1tbsp isapghol in warm water) OR (chia seeds soaked in water)
Suhoor options;
 Palak anda kachumar + 1 whole wheat roti glazed with olive oil extra virgin + 1/2 cup
fresh yogh
 1 fruit and half cup fresh yogurt + Shami kabab sandwich
 Strawberry smoothie + egg masala sandwich
 2 boiled egg + (Oats/Porridge with added dates and almonds).
 grilled chicken roti wrap with added veggies + half cup yogurt + 6 almonds
Iftar Diet & Practices
 Avoid fried foods.

 Avoid carbonated drinks and sodas.
 High protein meals.
 Good carbs such as fruit chaat (without sugar).
 Adapt healthy cooking methods.
Healthy iftar Menus
 2 dates + Lemon kiwi detox + 2 chicken pakora and half cup fruit trifle
 2 dates + apple and chicken salad
 2 dates + 1 fruit & 1 cup chana chaat
 2 dates stuffed + 1 cup strawberry aqua fresca + 2 chicken roll
 2 dates + Fresh dryfruit lassi +bbq grilled chicken sandwich
 1 date + 2 shami kebab & 1 quarter plate dahi bhallay.
 1 date + mint margarita with usual dinner (Chapati with gravy or Rice + daal).
Hydration is key
 Early in a fast, as you burn through glycogen, you'll actually release water into your
bloodstream. But after your glycogen stores are depleted, deeper into your fast, your
body won't have those stores of carbs and water to fall back on, so extra hydration
becomes increasingly important.
Physical Activity Regime in Ramadan
 Avoid aggressive and high-intensity exercise.

 Hot days increase body fluid loss which could lead to dehydration.
 Workout should be low key with more resistance training
 Choose a convenient time to work out during Ramadan, either just before Iftar or two to
three hours after Iftar.
Mental Stress
 Ramadan is an opportunity for meditation, forgiveness, and peace, while others consider

it an excuse to release their anger and stress. This is primarily due to the shift in dietary
patterns and sleeping hours that occur during Ramadan, rather than a reaction to fasting
itself.
Mindfulness & Mindful Eating
Characteristic of Mindful eating

 Honor the food. Acknowledge where the food was grown and who prepared the meal.
 Engage all senses.
 Serve in modest portions.
 Savor small bites, and chew thoroughly.
 Eat slowly to avoid overeating.
 Don't skip meals.
Managing Sleep Patterns
 Try to get consolidated sleep. Longer blocks of sleep are more beneficial than multiple
short naps for getting sufficient rest.
 Try to regulate your sleep pattern.
 Grab a power nap.
 Watch what you eat and drink.
 The right sleep environment is important
Fasting in Eating Disorders
Anorexia nervosa (Restriced type)

 Fasting can trigger ED
 Fasting can mask ED
 Communal Eating
Cont.
Bulimia nervosa (Binge Purge Type)

 Celebratory Meal
 Challenges
 Risk of relapse
 Societal Anxiety
MYTHS & FACTS (ASSOCIATED WITH RAMADAN
FASTING)
Ramadan Fasting Slows Metabolism
 Myth
Fasting will put you into starvation mode, will slow down your metabolism and increasing
your weight gain
 Fact
Fasting actually increases your metabolism by up to 12%. This is one of the reason that long
term fasting helps in weight loss.
Fasting Leads to Muscle Loss; Myth or Fact?
 It’s not just about fasting. It’s about the quality and quantity of what we eat. “Lack of
protein is a huge culprit when it comes to muscle loss. The body doesn’t store protein the
same way it stores other nutrients, so, we have to take protein regularly in order to
maintain muscle during Ramadan.
 Some may struggle to fit in a healthy amount of protein if their fasting window is too
strict; a more lenient, longer window to space your protein out may be helpful.
“Additionally, how much protein you need is key to keep in mind. Protein is notoriously
overdone. It should only account for around 15-25 percent of our daily caloric intake
during Ramadan
Doodh Soda; Healthy or Not?
 The doodh soda might make you consider it as a healthy food because it contains doodh. But trust me if you
look at the overall nutrition of this very refreshing drink you will hardly find anything good. The standard
recipe of doodh soda includes half n half milk and soda with at least a fist full of sugar in a serving of one jug.
 When milk is mixed with any fizzy soda the proteins in it coagulate and form chewy masses. If you keep your
doodh soda in the open for enough time, you will witness this process. If not digested immediately, this
process can take place inside your stomach making the digestion of the proteins even more difficult.
 Moreover, sodas and eventually doodh sodas are loaded with sugar. And I cannot emphasize the harms of
sugar enough. Also, sodas are rich in sodium making them unsuitable for people seeking weight loss and
hypertensive patients.
 Sodas make one loose Calcium which can have long term detrimental effects to ones bones
Yogurt in Suhoor Helps with Thirst; Myth or
Fact?
 Yogurt has nothing but good properties to its name unless you are lactose intolerant. So
you can enjoy as much yogurt as you want. In fact, it will make you feel less thirsty and
combat your heartburn too. The issue comes when you start adding heaps of sugar into it.
I know you must be excluding yourself from the team sugar by saying that you add all
pure shakkar only. Sorry to break it to you but you are more or less in the same boat.
Sugar or shakkar both have the same amount of calories and can lead to hormonal
imbalance, obesity, heart disease risk, and whatnot.
Is it difficult for Thyroid Patients to Fast?
 In the month of Ramadan, patients with thyroid diseases, most of the time, do not need
treatment adjustments and can fast safely without any health hazards. Patients with
hypothyroidism taking thyroxine can take their tablets on an empty stomach at bedtime
instead of half an hour before Sehr
Fasting in Diabetic Patients
 If you're diabetic, you may have a high risk of complications if you fast during Ramadan
especially if you have one or more of the following:
 Type 1 diabetes (Juvenile onset DM- Insulin Dependent) .
 Type 2 diabetes with poor blood sugar control.
 Recent history of severe low blood sugar or diabetic ketoacidosis.
Some other myths & facts
 Fasting aggravates migraine problems

 Drinking too much water in Suhoor will prevent thirst
 Fasting aggravates the symptoms of ulcer patients
 Fasting for a longer period of time leads to constipation
FASTING IN PREGNANCY & LACTATION
Fasting during pregnancy
 It is not recommended to fast for Ramadan if you are pregnant in your second or

third trimester.
 While research on the effects of fasting on pregnancy is limited, studies have shown that
fasting during pregnancy does not affect the baby’s birth weight or increase the chance of
a preterm birth.
 Throughout pregnancy and breastfeeding it is important to eat nutritious food as part of a
well-balanced diet, especially before and after a fast.
Fasting during Breastfeeding
 Every woman is different, and the decision to fast while pregnant or breastfeeding is an
individual one.
 Fasting while breastfeeding is not likely to cause any harm to your baby, and you can
continue to breastfeed as usual on the day of the fast. It’s important to breastfeed as you
usually would to keep your baby hydrated
Cost Effective Meal Planning in Ramadan
 Strawberry Mint juice

 Faux nut chaat
 Egg frittatas
 Lentil soups
 Chickpea salad, red bean salad
 Date balls/ Date rolls
 Fruit chaat
 Dahi bhallay, moong daal chilla
 Different recipes of sandwiches
 Detox drinks
 Lettuce wraps
 Salsa sauce
 Oat kebabs
 Cauliflower Manchurian
 Stuffed bell peppers
 Egg pudding
 Pan fried veggie fritters

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HEALTHY EATING IN RAMADAN

 Physiological and metabolic changes in Ramadan.

 Starvation Mode effects.

Post- Absorptive phase I

 Protein Rich diet.

 Avoid fried foods.

 Avoid aggressive and high-intensity exercise.

 Ramadan is an opportunity for meditation, forgiveness, and peace, while others consider

Characteristic of Mindful eating

Anorexia nervosa (Restriced type)

Bulimia nervosa (Binge Purge Type)

 Fasting aggravates migraine problems

 It is not recommended to fast for Ramadan if you are pregnant in your second or

 Strawberry Mint juice

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