As Muslims in Malaysia and around the world embark on the sacred journey of Ramadan tomorrow, let’s not overlook the importance of nourishing our bodies alongside our souls.
Fasting during daylight hours can present some challenges, but with mindful choices and some smart pre-planning, those who are fasting can ensure their bodies receive the sustenance it needs.
Here are some practical tips to help you eat healthily throughout the holy month.
1. Prioritise sahur
Kickstart your day with a nutritious sahur, the pre-dawn meal, to fuel you for the day ahead. Skipping sahur can make you extra lethargic as you use up your body’s energy stores as the day wears on.
A sahur meal need not be elaborate. Opt for nutrient-dense, energy-providing foods like whole grains, lean proteins such as eggs, beans, fish or dairy, and fresh fruits to provide sustained energy and nutrition throughout the fasting hours.
Some super-quick but no less satisfying meal ideas include scrambled eggs, baked beans, toast and a side of sautéed mushrooms and spinach; kacang pool (canned beans cooked with herbs and spices) served with toasted bread; cooked or chilled overnight oats paired with nuts, seeds and chopped fruit; or one-pot chicken and vegetable soup served with blanched noodles, rice or toast.
2. Stay hydrated
Hydration is key to avoid common discomforts like dehydration, fatigue and headaches. Start your fast with 2-3 cups of water before dawn, and remember to hydrate throughout the evening after breaking your fast.
Choose hydrating beverages and foods like water, coconut water, or fresh fruit, vegetable and broth. You could keep a water bottle by your side and set a goal to finish it by bedtime.
If you’re not fond of the taste of water, try infusing it with slices of lemon or lime.
3. Practise moderation and balance
Embrace a colourful array of fresh ingredients by including grains, lean proteins, vegetables, fruits, and dairy products. Minimise ultra-processed foods that are high in unhealthy fats, sugars, sodium and additives.
Keep this in mind when you are cooking, buying takeaway or dining out. Home-cooked meals are always encouraged as you can be in control over ingredients and portion sizes.
Pro tip: try cooking dishes over the weekend and storing it in batches in the freezer. This way, you don’t have to spend too much time cooking at the end of a busy workday for iftar.
Batch cooking also helps you cut back on buying too much outside food during Ramadan, allowing you to eat more healthily while being kind to your wallet.
4. Break your fast gently
When it’s time to break your fast, opt for nutrient-rich options to replenish your body’s stores. Dates, being a traditional choice, provide a quick source of energy and essential nutrients.
Pair them with a handful of nuts or fresh fruit for a balanced start. Eating slowly and mindfully allows you to savour each bite and prevent overeating, fostering better digestion and comfort.
5. Choose healthier cooking methods
Limit oily, excessively spicy and deep-fried foods, which can lead to digestive discomfort. Opt for dishes that are cooked using minimal oil, such as grilling, roasting, boiling, light pan frying, air frying or steaming.
Swap heavy, high-fat desserts for lighter options like fruit salads, yoghurt parfaits or bubur kacang. For something light and nutritious, try grilling marinated fish or chicken in the oven and serving it with a generous portion of veggies for a satisfying, wholesome iftar meal for her family.
As a bonus, you’ll save on having to clean up a greasy kitchen after cooking!
6. Buy sensibly
The array of succulent dishes and delicacies at Ramadan bazaars can be enticing, especially when you’re overly hungry. Be mindful and continue to practise restraint to avoid overindulging.
Plan your purchases thoughtfully, prioritising nutritious options that align with your health goals. One strategy that works is to make a list of what to buy before going to the bazaars, to keep you from being tempted to buy too much delicious (but not necessarily healthy) food.
7. Don’t forget other considerations
If you have diabetes or other health issues that require long-term medication, consult your healthcare provider beforehand. For diabetics, consider monitoring your blood sugar levels during the preceding months to assess your readiness for fasting.
Work with your doctor and dietitian on meal planning and adjusting your medication regimen accordingly to ensure a safe and healthy fasting month.
Indra Balaratnam is a consultant dietitian and a fellow of the Malaysian Dietitians’ Association. She runs her own private practice, Indra Balaratnam Nutrition, in Kuala Lumpur. Connect with her on Facebook and Instagram.