Fasting during Ramadan can have various health benefits, provided it is done correctly. Rahaf Al Bochi, a renowned dietitian and recipe developer for the CNN newsletter Eat, But Better: Mediterranean Style, emphasizes the importance of maintaining a balanced diet during this period. She suggests focusing on nutrient-rich foods that provide sustained energy throughout the day.
According to Al Bochi, Suhoor, the pre-dawn meal, should include complex carbohydrates, protein, and healthy fats to keep one satiated during the fasting hours. Foods such as whole grains, eggs, dairy products, nuts, and seeds are excellent choices for Suhoor. These foods release energy slowly, helping to sustain individuals until Iftar, the evening meal when the fast is broken.
Ramadan, the ninth month of the Islamic lunar calendar, holds profound significance for Muslims worldwide. It marks the period when the Quran, the holy book of Islam, was first revealed to the Prophet Muhammad. During this sacred month, observant Muslims embark on a spiritual journey, practicing self-discipline, reflection, and devotion to Allah.
One of the central aspects of Ramadan is fasting, where Muslims abstain from food and drink from dawn until sunset. This act of fasting is not merely about physical abstinence but also about spiritual purification and self-discipline. It is a time for believers to empathize with the less fortunate, cultivate gratitude, and strengthen their connection with Allah through prayer and contemplation.
For Iftar, Al Bochi recommends breaking the fast with dates and water, as is tradition, followed by a balanced meal that includes vegetables, lean protein, whole grains, and healthy fats. She advises against overindulging in fried and sugary foods, as they can lead to bloating and fatigue.
Staying hydrated is also crucial during Ramadan, especially in warmer climates. Al Bochi suggests drinking plenty of water between Iftar and Suhoor to prevent dehydration. She also recommends consuming hydrating foods such as fruits and vegetables, which have high water content.
In addition to a balanced diet, Al Bochi emphasizes the importance of physical activity during Ramadan. While intense exercise should be avoided during fasting hours, light to moderate activities such as walking, stretching, and yoga can help maintain muscle mass and improve overall well-being.
It is essential to approach fasting during Ramadan with mindfulness and moderation. Consulting with a healthcare professional or a registered dietitian can provide personalized guidance on maintaining a healthy diet and lifestyle during this holy month.
In conclusion, Ramadan is a time of spiritual reflection, self-discipline, and community for Muslims around the world. Observing a balanced diet, staying hydrated, and engaging in light physical activity can help individuals maintain their health and well-being during this sacred month. Rahaf Al Bochi’s advice serves as a valuable guide for those looking to eat healthily and stay hydrated while fasting.
