EATING traditional food at night during Ramadan does not necessarily have to result in an expanding waistline, according to a Bahraini health expert.
Simply replacing key ingredients with healthier alternatives can help prevent weight gain and supply much-needed nutrients to the body, revealed United Nations Industrial Development Organisation (Unido) senior health promotion expert Dr Amal Al Jowder.
Her recommendations for a more holistic diet during the holy month include oven-baking gaymat, a dessert that is normally fried, and using whole wheat flour instead of regular flour – as well as date syrup instead of sugar syrup.
Another is to double the amount of vegetables used in thareed, a popular Ramadan stew containing pieces of bread – and substituting common white bread with whole wheat bread.
“Any traditional dish can be upgraded to be healthier, while maintaining the taste,” Dr Al Jowder said.
“Smart choices can help people lose weight during Ramadan. The problem is when people are completely unconscious about the ingredients in their food.
“Making slight changes can help people stay full for a longer period of time and also add to the nutrition value of the dish.”
She also recommended using whole wheat flour in harees, another traditional Ramadan dish that contains ground wheat mixed with meat.
However, Dr Al Jowder added the key to weight loss during Ramadan was to avoid gorging on food throughout the evening after a full day of fasting.
“We only have a few hours to eat and it is definitely disastrous to gorge yourself,” she said.
“Ramadan is a holy month to pray, not to eat.
“Self-discipline is important and people need to reduce portions if they want to lose weight, or maintain their weight during Ramadan.”
The expert said abstaining from food and water during the day often resulted in an increased appetite at night.
As such she suggested those fasting should slowly introduce the body to food once the sun sets.
“I recommend breaking the fast by first drinking water and having one or three dates and soup or laban (fermented milk) before going to pray Maghreb (the prayer just after sunset),” said Dr Al Jowder.
“Then you can have a serving of carbohydrates, salad and protein.
“Desserts are not recommended, but for those who cannot quit it is better to have them in very small portions two hours after Iftar (the first meal after sunset).”
In addition, she recommended avoiding salty food for Suhoor – the last meal Muslims eat before sunrise in Ramadan.
“Suhoor must be rich in complex carbohydrates, potassium and protein,” said Dr Al Jowder.
“Food at Suhoor should not contain a lot of salt to avoid feeling thirsty during the day.”
Meanwhile, in addition to consuming the right foods in the evening she stressed the importance of rest and consuming proper fluids at night, explaining that lack of sleep and dehydration were the main causes of poor concentration during fasting.
“You will not die of hunger or thirst in Ramadan, but you may feel dizzy or may not be able to focus during the day,” explained Dr Al Jowder.
“This is mainly because you preferred staying awake until dawn so you won’t miss a Ramadan gathering, but it is a big mistake.
“Some people even allow their children to stay up late in Ramadan and this is very dangerous because the growth hormone is only produced when sleeping at night.
“People can also forget to have water, which needs to be drunk at a rate of one cup every hour.
“Drinking an average of eight glasses of water can be really difficult when Ramadan is in the summer, but people must do their best to stay healthy.
“You can have herbal drinks to increase your water intake, but certainly avoid soft drinks.
“Tea and coffee must be consumed moderately.”
For those who enjoy sports during Ramadan schedule, Dr Al Jowder recommended a two-hour break between Iftar and exercise.
“Some people choose to work out an hour before iftar, which is fine, but in this case you need to be very fit and in a perfect health condition,” she said.
“Average people are advised to work out two hours after iftar.
“It is also recommended now because the weather is better at night.”
Muslims in Ramadan abstain from eating, drinking and sexual activities during daylight hours, which is around 16 hours in Bahrain.
shahlaa@gdn.com.bh