Fit and fast, spiritually
Breaking the fast during Ramzan can be a healthy ritual
The prolonged fasting during the holy month of Ramzan sees many participants refrain from eating or drinking anything between dawn and dusk.
A common mistake people make while breaking a fast is to gorge. This is dangerous because health problems can emerge as a result of sudden excess food intake and an unbalanced diet. It also contradicts the essential requirements and spirit of Ramzan.
So, what is the best way to break the fast?
The Qur’an, in fact, gives a detailed account of how one should break the fast every evening, in perhaps the best possible way. The Prophet lists a dietary plan that includes what one should eat for breakfast and dinner during the days of fasting.
Dates and juices, for example, are perfect to start a day of fasting. Dates are considered a ready energy source and help in raising low blood glucose levels. Fresh fruit juices and soup, which are consumed at breakfast-time, help maintain mineral the and water balance in the body. In fact, too many servings of sherbet and sweets should be completely avoided at this time.
For dinner, experts suggest consuming stuff from different food groups, including the meat/beans group, bread/cereals group, milk, vegetables and fruits. Ideally, your dinner should include one or two servings of each group. While meat and beans are a good source of protein, minerals and vitamins, beans are a good source of dietary fibre. Whole-wheat bread or cooked rice (one cup or a combination of both) is a good source of complex carbohydrates, which provide energy. Added to this should be products from the milk group like yoghurt, lassi or even cottage cheese, for calcium.
You must include a mixed-vegetable salad (lettuce, carrot, parsley, cucumber, broccoli, coriander, cauliflower or other vegetables) drizzled with olive oil or any polyunsaturated oil and two spoonfuls of vinegar. While polyunsaturated fat provides the body with essential fatty acids and keto acids, cooked or raw vegetables are a good source of dietary fibre and vitamins.
Never miss out on fruits in your meals, and make sure you have citrus fruits to assist the digestive process. These provide vitamin C and are a source of dietary fibre. You may also want to munch on mixed nuts as a snack after dinner, for extra energy.