Top 10 Tips to WIN the Ramadan Health Race!

By | Shireen Hakim, RDN

Top 10 Tips to Win The Ramadan Health Race

Food is an immense blessing from Allah (SWT), yet too many of use turn food into a shackle that controls our life – ESPECIALLY in Ramadan! Realize that the purpose of eating is to NOURISH yourself and provide just enough fuel for your body to function. Don’t spend all Ramadan preparing a feast in the kitchen, or dreaming about the meal that awaits you at iftar. These top 10 tips will help prepare you for your healthiest Ramadan EVER, inshAllah!

Notice the taste and textures. This is especially important at iftar parties, where chatting and mingling distracts your from noticing how much food you are stuffing in your mouth. Stay conscious of keeping healthy foods and normal portions.

Our body’s signal for water is sometimes similar to that for food. Try hydrating yourself first BEFORE breaking into your iftar spread! You can also “eat” your water with foods like fruits, yogurt and soup. All of these are great examples of fluid-filled foods that hydrate your body.

Limit or eliminate completely sugary and caffeinated drinks like juice, soda, coffee. Water will benefit your body on a cellular level, while juice and coffee cause energy crashes, headaches, cravings, and irritability. A mimimim of 6 glasses for women and 8 glasses for men is recommended – aim for upwards of 10 glasses a day.

Feeding opportunities are limited during Ramadan, so make them count! Good food choices include eggs, nuts, beans/lentils, fish, low fat cheese/yogurt/milk, fruits, vegetables, soup, brown rice/bread, potatoes, oats, chapati. These foods will give you long lasting fullness and energy throughout the day.

Indulging in massive amounts of deep-fried foods is one of the primary causes of “Ramadan weight gain” syndrome many Muslims suffer from! If you cannot eliminate fried foods completely, only make ONE item per household. So, a family of 5 will have 5 samosas cooked. This way, everyone only eats one, rather than a whole plate of fried items disappearing into growling stomachs!

Many Muslims consider their fasts are not complete… unless they break them with huge plates of oily, greasy, heavy and calorie dense foods! The problem with these foods, says Dima Al-Sayed, RDN, “These foods are very snacky… and sneaky, too! It’s easy to overeat with them, and usually people eat heavy snacks and then eat ANOTHER meal afterwards!”

Try to make sure you are eating sensible meals, with your favourite traditional heavy dishes as side snacks. And, why not just TRY BAKING these items, instead of frying! Lightly spray the pan with Canola oil, don’t drench the pan in oil. Fried foods lead to indigestion, fatigue and a bigger waistline. Baked items are a great way to lower the calorie count of each snack.

“The Rule of One”, says Amina Khan, Founder of Amanah Fitness, “Is a great way to stay in control. It’s really a no-brainer. At the iftar table, before you break your fast, you pick ONE item you are going to have as your indulgence, whether that be a samosa, slice of pizza, or piece of cake. Then, only have ONE piece of that food. Food the plate away after you serve yourself your one piece. Don’t keep your plate of samosas right in front of you to keep reaching into. Take one, and only one. This way, you can have your cake, and eat (some of it!) too!” 

Realize that your energy needs typically decrease during Ramadan. You don’t need to eat as much in one day as you normally do. Don’t try to make up all your missed meals in one evening. You don’t have to eat two dinners to make up for your missed lunch!

Dates are great… that is, the kind you can eat! Break your fast with a date. There’s a reason the Prophet (peace be upon him) encouraged dates at iftar. Dates are loaded with all our essentials: fluid, fiber, healthy carbs. Breaking fast with one date will help pick up your energy after a long day. Dates will satiate your body’s energy needs and help prevent bingeing during iftar.

We know, you’ve heard it from EVERYONE. But, how much water did you drink today?

If you’re not drinking around 10 glasses of water, decide right now to start counting your water intake during Ramadan TODAY. You MUST keep yourself hydrated, especially during hot summer days! It’s important to get plenty of water to replenish the electrolytes lost from sweating, etc. Take sips from your reusable water bottle throughout the evening.

How many of us have an unhealthy relationship with food, without realizing it? Too many of us obsess over food all day long. We’re either obsessing over trying to get food, or we’re obsessing over the fact we feel miserable from our constant overconsumption of food. It’s time to take a step back and put food back into its proper place in our lives.

Realize it is okay and normal for the body to feel hungry at times. Appreciate that during these times of hunger, your body is tapping into fat stores. We do not need to always be full. Feeling hungry at times is a natural part of life. Food and hunger go hand in hand. Once we put food into its proper place, we can truly begin to enjoy this immense blessing, inshAllah.

The best way to master your health this Ramadan is to get educated! Mastering your health in Ramadan can seem difficult, but it doesn’t have to be! Learn everything you need to know about exercise in Ramadan by signing up for our Ramadan Reset eBook: Your Complete Guide to Your HEALTHIEST Ramadan EVER! This 100+ page eBook is an ALL-IN-ONE! It provides the essential information you need to know to truly have a successful Ramadan inshAllah – spiritually AND physically! Find out more here: www.amanahfitness.com/ramadan.

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