Nutritionist's advice for proper fasting diet during Ramadan

The month of Ramadan, the most important month for all Muslim believers, is coming, and on this occasion we advise all those who fast how to observe this month as easily and nutritionally as possible, the Institute for Health and Food Safety Zenica (INZ) states.

We emphasize that nutritionists speak about healthy, useful and necessary principles, while each person who fasts adjusts their plans and needs to personal preferences and possibilities.

The most important thing is variety and moderation

The basic dietary rules are variety, moderation and balance of the foods consumed.

These principles of proper nutrition are especially important during the month of Ramadan, when Muslims around the world abstain from food and drink and fast from sunrise to sunset.

- First of all, it should be noted that during this month, the body of a fasting person adapts its work to the new situation, i.e., fasting, so the metabolism of the fasting person slows down its work, the digestive system also rests, enabling the cleansing and detoxification of the body, points out Maja Jonjić-Trifković, nutritionist at INZ.

It should be noted that less energy is needed for basic metabolic functions than usual, so it is normal to consume smaller amounts of food during the month of fasting than usual.

Certainly, during the month of Ramadan, the most important dietary rule is moderation and the proper selection and distribution of foods throughout the day, i.e., from iftar to suhoor, in order to provide your body with energy for as long as possible, but without overloading the digestive system.

Recommendations for suhoor

Recommendations for suhoor are similar to recommendations for a regular breakfast, which should be the main source of energy for the rest of the day.

For suhoor, you should combine foods rich in proteins (meat, fish, eggs, milk, cheese, yogurt, legumes, as well as seeds and nuts, which are also sources of healthy fats that provide energy and prolong the feeling of fullness) with foods rich in complex carbohydrates and fiber for longer energy release and a feeling of fullness (whole grains, whole wheat products and vegetables).

Suggestions for an ideal suhoor meal include an omelet with vegetables and low-fat cheese, homemade whole wheat bread with seeds with a salad of tomatoes, cucumbers and radishes in sour cream or another combination, and a whole wheat tortilla with chicken or tuna, a boiled egg, corn, unsalted cheese and a combination of fresh vegetables in olive oil.

For suhoor, pay special attention to adequate hydration; drink sufficient amounts of water so that you do not start the fast dehydrated and tired. Avoid consuming coffee at suhoor, as it is a diuretic, i.e., it promotes the excretion of water from the body and can lead to dehydration. Coffee, along with at least one glass of water, is recommended at iftar time.

Recommendations for iftar

The most important thing of all is not to suddenly consume large amounts of food in one meal, i.e., in sequences of high-calorie and heavy meals. Due to the long period of fasting, the digestive system becomes quite sluggish, so it is very important to start it gradually and in the right way.

- It is best to start iftar with 1-2 dates, prunes or a light fruit salad to replenish sugar and energy, along with a glass of water or lemonade to rehydrate the body. Your digestive system should be given time to start slowly and absorb the nutrients from the fruit consumed, after which the main meal follows, says Jonjić-Trifković.

For the main meal, it is recommended first to have homemade soup with the addition of various vegetables for additional replenishment of water and electrolytes, and after that, the meal should consist of lean meat and various seasonal vegetables as a side dish. An additional source of carbohydrates could be a little rice or potatoes.

In addition, stews with lean pieces of meat in combination with legumes and various vegetables, along with a slice of homemade bread or a small flatbread/pita, are ideal for iftar.

After iftar, it would be ideal to take a walk to further speed up digestion, and if you crave dessert, let it be a combination of dried or fresh fruit, dates in dark chocolate, or a healthier version of traditional cakes, e.g., instead of a classic apple pie in syrup, make a refreshing apple cake in shortcrust pastry with cranberries, cinnamon and lemon.

Other recommendations

In any case, if you cannot resist traditional cakes and sweets, follow the rule of moderation and frequency, meaning do not consume these foods every day, but once or twice a week, and watch the quantity, say INZ experts.

In addition, an ideal and practical snack between iftar and suhoor is a smoothie made from various types of fruit of your choice. Also, in the period between iftar and suhoor, try to replenish your water intake as much as possible, thus properly hydrating and preparing your body for the upcoming fast.

With proper nutrition during the month of Ramadan, even though you are fasting, you will feel vital and full of energy, and your body will be grateful for the great cleansing of accumulated toxins it has been afforded, the experts state.