Why fruits, light meal are ideal for Ramadan fast
By Oyeyemi Okunlade
The Holy month of Ramadan, when Muslims abstain from food and drink, is here again! When observing your fast it is essential to maintain a healthy body, in order to avoid health challenges such as dehydration, fatigue, headaches and the like. It is best for you to feed on fruits and light meals which contain all classes of food thereby supplying energy needed throughout the day (between dawn and dusk. Your fruits could be in form of fruit salad or as juice. Here are some foods you can eat in the morning and evening.
Essential foods to break your fast
The major food groups are:
Fruits and vegetables
Bread, cereals, and potatoes
Meat, fish and chicken
Dairy products such as milk and cheese
Foods containing fat and sugar
The food you should take at this time of the day must be meals that will supply long-lasting energy throughout the day. Foods that provide long-lasting energy are complex carbohydrates and high-fibre foods. Examples are rice, beans, whole wheat, oats, vegetables, raw and unpeeled fruits.
Water and fresh fruit juices should be taken instead of caffeinated drinks such as cold canned drinks, tea and coffee. . The fruits will give you vitamins.
When you want to break your fast in the evening, water is the best thing to take first as it rehydrates the body while fruits can follow. Dry dates (fruit) are also very good to break your fast. It’s also a good source of energy, sugar, and fibre. Essential minerals such as calcium, iron, and so on help restore sugar and salt levels in the body. The benefits of dates are:
Easy to digest
Decrease the feeling of hunger, preventing one from overeating
Prepare the stomach to receive food after many hours of fasting
Rich in sugar and energy, restoring nutrients in the body
Prevent constipation as a result of altered meal times