Tips for healthy fasting

During the holy month of Ramadan Muslims practise fast from dawn till sunset with strict abstinence from food and drink. This carries a high risk of dehydration. Furthermore, as fasting individuals are encouraged to wake up very early to have their Sehri (or pre-dawn meal), sleep deprivation and dehydration can lead to headaches. So, it is important that we make sure we break our fasts with food that is healthy and nutritionally balanced. It is also important to pay attention to nutrition to stay healthy and avoid weight gain.
Here are some practical recommendations to help.
Breaking your fast with dates is a traditional and healthy way before eating other Iftar items. Dates are excellent source of fibre.
Consume light meals for Sehri which include vegetables, carbohydrates such as whole-grain rice or whole wheat bread and protein-rich food such as skinless chicken breast.
Stay hydrated by drinking adequate amounts of water and homemade soup, vegetables and fruits for example cucumber, lettuce, tomato and watermelon during Sehri and Iftar.
Limit the intake of sugars during Iftar.
Limit the intake of fatty food especially fried food.
Avoid foods high in salt content.
Eat slowly - large amounts of food taken quickly may cause heartburn and discomfort.
Be active in physical activities like walking.

Afroza Sheikh,
Dania, Dhaka,
ilcbd2008@gmail.com