Transcript Healthy Ramadan 4 - International Association of Drilling

Healthy Ramadan(4)
Guidelines for Healthy Food
Ahmadi Hospital ,Health
Promotion Unit Wishing You
a Healthy Ramadan
Basics of Healthy Food are Similar
• Healthy food basics are similar in Ramadan and in other
months.
• Islamic guidelines Prohibit overfeeding and promote
moderation of food intake
• 2 important aspects are:
 Enough calorie intake.
 Contains all different food groups( carbohydrates, proteins,
vitamins, etc..).
• The main difference is in the number and time of the meals
per day , which is divided in Ramadan into 2 main meals ( Eftar and
Sohoor,) and sometimes separated by a snack “Ghabka”).
The difference Between Fasting and Starvation
• Fasting does not harm the healthy bodies, but it
promotes and maintains the good health.
• Fasting hunger lasts only for few hours a day.
• The dynamic aspect of Fasting differs from starvation.
• Prolonged starvation harms and weakened the
human bodies, while fasting hunger ends by the
evening ( Magreb) every day.
Body can tolerate normal
fasting not starvation
Healthy Eftar
• Break your fast early.
• Start with 2-3 pieces of date or a glass
of low fat milk, or a warm sweet juice, preferably.
• Pray “Magreb “ to get the GIT ready
• Continue your meal.
• Contains enough and adequate amount of calories
( no less no more).
• Contains all main food group types.
• Not to forget fruits and vegetables ( a bowl of salad).
• Enough water and fluids intake.
• Avoid fat and fried food.
• Follow Islamic guideline and do not overfeed
Healthy “Sohoor”
• “Sohoor” meal is very important and it is equal to the regular
breakfast meal outside Ramadan.
• If you take Sohoor late (before dawn) that means it is only 2
hours earlier than the regular breakfast time.
• Following the prophet Mohammad rituals/ habits, sohoor
should be delayed till the dawn, to minimize the difficulty of
fasting.
• Ensure your meals contain all types of food groups. esp. fruits
, vegetables, milk and yoghurt.
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Avoid excess sugar and pickles , to avoid thrust .
Avoid heavy and fatty meals
Be sure your water and fluid intake is always enough.
Follow Islamic guideline and do not overfeeding
Follow Food Pyramid Guidance
• It is one of the best ways to provide your body
with balanced food in quality and quantity.
• Ensure having appropriate fruits &
vegetables, whole grains and whole wheat
bread in your diet. This type of healthy food , can help
preventing your body against heart disease and cancer.
• Cut down fat, red meat, high cholesterol and
saturated fat in your meals.
• Minimize sugar and salt in your diet.
• Try to exercise 30-45 mints a day, at least
,and be active always.
Follow Food Pyramid Guidance
www.fda .gov
Healthy “Ghabka”
• “Ghabka” is a delightful Ramadan food habit.
• Let us make it a healthy habit, though.
• It is a snack that comes between the
two main meals: ” Eftar “and “Sohoor”
• Avoid heavy Ghabka meal . Especially, when it
contains high calories intake of sugar, fat and
pastries, which cause indigestion while fasting,
resulting in overweight during the holy month of
Ramadan.
• Charity :do not forget to pay a part of the cost of this
food to poor.
Rejected Food Habits
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Do not rush to start eating, and avoid eating fast.
Excess caffeine and soda intake.
Having tea soon after Eftar.
Having iced or very hot beverages.
Excess high protein and animal fat diet.
Strenuous exercise after Eftar meal.
Too Much Fast Food
Steps of Smart ( Inelegant) Fasting
• Reduce fasting time following the prophet
Mohammad rituals and habits.
– Early breakfast( Eftar).
– Importance of having (Sohoor) meal.
– Late ( Sohoor) meal.
By following the above steps , we can tolerate the
feeling hungry, tired, or lack of concentration
during fasting, especially at the late hours of the
fast, when the blood glucose level is at the
minimal levels.
Therefore, Late Shoor is very important to
preserve energy , for the next day of fasting.
Exercise for wellness
• The new My Pyramid Guide stress on
the importance of exercise parallel with
healthy food plan.
Move at least 30 -45 minutes daily
How to Make Traditional Ramadan Dishes
Healthier
“Samboosa”:
1. Do not fry, bake. Instead.
2. Fill with vegetables, lentils, legums or low fat cheese.
“Harrees” and “Jaereesh”:
1. Use lean meat or chicken during cooking.
2. Decrease or avoid adding oil on food top.
Sweets:
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Use less sugar and fat.
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Eat a smaller portion.
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Replace sweets with fruits.
Pudding:
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Make fruit pudding
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Use less sugar
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Prepare pudding with low fat milk
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Eat them between meals.
Ramadan is the Takeoff
• For promoting the 4 dimensions of Health and
Wellbeing
• For Better Health and Longer Life.
• For a wonderful and valuable life.