Ramadan 1438 H - May 2017 - Hamad Medical Corporation health/Ramadan Health/Documents... · Fajr...

Ramadan 1438 H - May 2017

Shopping• Prepare a shopping list and follow it.• Avoid shopping while you are hungry or in a hurry. • Read food labels carefully and choose healthy options.• Sales and promotions may encourage you to buy larger

quantities, so choose wisely.

IshaMaghrebAsrDohrShroqFajr

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Saturday1 Ramadan - 27 May

Create A Healthy Plate• Choose dishes that are low in fat - avoid fried and

fatty food.• Limit your salt intake.• Choose foods that are high in fiber, including leafy

vegetables, fruits, legumes, and whole grains.• Create a plate that includes all food groups and is not

limited to starchy vegetables and meat.


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Sunday 2 Ramadan - 28 May

It’s Not Just About What You Eat• Eat slowly and chew your food well, this aids

digestion and helps to avoid overeating.• Start your meal with low-calorie foods like

vegetables, soups, and low-fat yogurt.• Limit your intake of water and juices with your meal.


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Monday3 Ramadan - 29 May

Planning Your Meals• Your Iftar meal is equivalent to lunch on non-Ramadan days so

it is important to try not to overeat at this meal.• Eat a light snack around two hours after Iftar and another

snack at Ghabga time.• Your Suhur meal is equivalent to breakfast on non-Ramadan

days and it should be eaten a few minutes before Fajr Adhan.


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Tuesday4 Ramadan - 30 May

How To Start Your Iftar• Try to break your fast soon after the Maghreb call for prayer

(Adhan).• Start with a couple of dates followed by water, and soup – this

ensures your body is nourished and ready for your main meal later.


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Wednesday5 Ramadan - 31 May

Your Iftar Meal• Prepare a small number of dishes that contain all the food

groups. • Choose items that are low in fat, high in fiber and nutrients.• Think before you fill your plate and choose healthy food.• Serve yourself only what you will eat and choose a variety of

foods – this will stop you from going back for seconds.


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Thursday6 Ramadan - 1 June

What To Eat For Suhur• This is your most important meal and will give you the energy

needed for the day.• Eat high-fiber foods and whole grains like oats, legumes, and

leafy green vegetables.• Avoid fatty and fast foods - they are high in calories, fat, and

salt. These can lead to dehydration.


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Friday7 Ramadan - 2 June

A Healthy Ghabgah This meal is traditionally eaten after midnight. A sample plate for a healthy Ghabgah could include: • Half a cup of rice or a half piece of Arabic bread. • 60 grams of meat, chicken or fish.• One cup of cooked vegetables plus salad. • One piece of fruit or a half cup of fresh fruit juice (without

added sugar).

Saturday 8 Ramadan - 3 June


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Drink Enough Water• Make sure you drink 8 to 12 glasses of water between Iftar

and Suhur.• Don’t drink an excessive amount of water during your Iftar

meal.• Avoid drinking very cold water as this can increase digestive

juices and cause spasms or cramps.

Sunday9 Ramadan - 4 June


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Health Benefits Of Dates• This traditional fruit is rich in minerals, vitamins, and fiber.• Start your Iftar with a few dates to provide your• body with the necessary energy before having your main meal.

Monday10 Ramadan - 5 June


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Get Enough Calcium• Dairy products, and dairy alternatives such as calcium-fortified

soy and almond milk, are rich in calcium.• Use skimmed or low fat-dairy products.• Consume two to three cups of milk, yogurt or laban daily to

fuel your body.

Tuesday 11 Ramadan - 6 June


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Fuel Yourself With Fruit And Vegetables• Rich in fiber and antioxidants, fruit and vegetables make you

feel full.• Ensure you have two to three servings of fruit daily.• Choose a variety of vegetables with different colors and

textures.

Wednesday 12 Ramadan - 7 June


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The Benefits Of Eating Fish• Try to eat fish at least twice a week.• Fish contains omega 3 fatty acids which are important for the

body and brain.• Fish is rich in protein and Vitamin D.

Thursday 13 Ramadan - 8 June


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Friday 14 Ramadan - 9 June


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Eating Well During Garangao• Limit your intake of sweets and salty foods like chips which can

lead to weight gain.• Replace sweets and salty foods with moderate amounts of

unsalted nuts or dried fruit.



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Tips For Fasting During Pregnancy • Drink 8 to 12 glasses of water between Iftar and Suhur.• Avoid consuming stimulants like caffeine during Suhur and

instead drink fresh juices or milk.• Your Iftar meal should contain salad and proteins like meat,

chicken, fish or legumes.

Limit Sweets And Sugary Foods • Limit your intake of sweets – they are high in simple sugars

and calories. • Where possible, substitute sweets with a range of fresh fruits

as these can satisfy your cravings.

Sunday 16 Ramadan - 11 June


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Monday 17 Ramadan - 12 June


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Avoid Fried Foods And Added Fat• Avoid fatty and fried foods – these are high in calories.• Use healthy cooking methods like boiling, baking, grilling or

steaming instead of frying in oil.



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Choose Carefully When Selecting Juices and Drinks • Choose fresh juices over commercially processed juices as

these can be high in sugar.• Juice can be high in calories so drink in moderation. Try

sipping your juice slowly. • Avoid soda and energy drinks as they can be high in sugar and

calories.



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Be Mindful of Stimulants• Limit your intake of stimulants like tea and coffee during

Ramadan.• Drink tea and coffee without sugar to avoid unwanted

calories.• Large amounts of caffeine can lead to dehydration which

can lead to a loss of vital minerals.

The Importance Of Being Active• Continue exercising throughout Ramadan.• Two hours after Iftar is an ideal time to exercise.• If you exercise while fasting, try to limit it to a short period

just after Iftar.



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All About Obesity• Overeating, especially an increased intake of fast food,

soft drinks, candy, chocolate, and potato chips can lead to obesity.

• Physical inactivity may also lead to weight gain.• You can prevent weight gain by following a balanced diet

and incorporating exercise into your daily life.



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Managing Your Diabetes• A diabetic diet in Ramadan shouldn’t differ from

non-fasting days in the quality and quantity; the only difference is the meal timing.

• Consume high-fiber foods like fruits, vegetables,• legumes, brown bread and other whole wheat products

as they help in controlling glucose levels and prevent constipation.

• Replace juices and sweets with fresh fruit.



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Preventing Gastrointestinal Disorders)Constipation(To help prevent constipation:• Where possible, choose whole grains and increase your

consumption of fresh vegetables, fruit, and water.• Drinking adequate water and increasing physical activity can

also help prevent constipation.



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Children And Fasting• Ensure children take the time to have their Suhur

shortly before Fajr.• They should avoid intense physical activity as this can

exacerbate dehydration and hunger.• If a child shows signs of hypoglycemia or dehydration,

they should break their fast immediately.

Monday 24 Ramadan - 19 June


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Managing Hypertension• Avoid adding extra salt to your food. You can use spices,

herbs, and lemon to enhance the taste.• Avoid where possible pickled, processed, canned, and fast

foods.



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Dialysis And Fasting• If you are receiving dialysis, limit your fluid intake, including

water, soft drinks, juices, tea, coffee, milk, laban, ice, jelly, ice cream, soups, and sauces.

• Restrict salty food and foods high in potassium, including oranges, bananas, dates, potatoes, tomatoes, and green leafy vegetables.

• Reduce your intake of high phosphorous foods like milk products, fish, organ meat, chocolate, legumes, and nuts.



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Eating Out During Ramadan• Start your meal with salad and light soup.• Choose low-fat food items (grilled or steamed rather than

fried) such as chicken and seafood.• Limit your intake of starchy foods like rice, bread, and pasta.• Opt for fruit instead of sugary desserts.



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Watch Less Television• Sitting for long periods may cause muscle weakness and

constipation.• Choose to be active rather than sitting for long periods

watching television. • Avoid eating while watching television especially sweets,

starchy foods, and nuts.



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Ramadan And Sleep • Manage your sleep patterns during Ramadan to• ensure you get adequate rest.• Sleeping for long periods means you are less active

and can lead to weight gain.• Also, staying up late can result in you eating more. • Don’t sleep through your Suhur. This meal provides

you with the energy needed during fasting hours.



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A Healthy Eid• Limit your intake of sweets during Eid they are high in

sugar, fat, and calories.• During the first days after Ramadan eat small quantities of

food to allow your digestive system to adapt.• If eating at a restaurant, eat in moderation and make

healthy choices.



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Ramadan 1438 H - May 2017 - Hamad Medical Corporation health/Ramadan Health/Documents... · Fajr...

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