Fasting for Women

Tips on fasting for non-pregnant, pregnant, and breastfeeding

women

In GeneralGood nutrition is always neededMake wise choices for foodDo not over-indulgeBreak your fast slowly, do not increase

your blood sugar too rapidlyBreak your fast with something light like

soup or dates

Food pyramid6-11 servings from the grain group2-4 servings from the fruit group3-5 servings from the vegetable group2-3 servings from the meat, Poultry,

Fish, Dry beans, eggs, and Nuts group2-3 servings from the milk, yogurt,and

cheese groupUse Fats, Oils, and sweets sparingly

Grain group:Serving =

1 slice bread.

½ pita bread, bagel, bun, or English muffin.

½ cup cereal, rice, or pasta.

3-4 small crackers.

Fruit group:Serving =

3 dates.

1 apple, small banana, orange, nectarine.

¾ cup fruit juice.

½ cup berries.

½ cup diced, cooked, or canned fruits.

Vegetable group:Serving =

½ cup cooked or raw vegetables.

1 cup leafy raw vegetables.

½ cup cooked legumes.

Meat group:Serving =

2-3 oz lean, cooked meat, poultry, or fish

1 egg

1/3 cup nuts

½ cup cooked legumes

Milk group:Serving =

1 cup milk or yogurt.

1 ½ oz cheese.

Note:

3 serving of milk, yogurt and cheese group are recommended for teenagers, young adult, pregnant/lactating women, and women past menopause.

Fats, oils, and sweets:

include butter, margarine, salad dressings, oils, mayonnaise, cream, sour cream, sauces, dessert, candies, and soft drinks.

During pregnancyAlways consult your doctor about your

wishes to fast It is strongly advised that you do not fast

if you are suffering from Diabetes, Hypertensions, easting disorders, or digestive system disorders

RememberWhat you eat is more important that

How much you eatChoose foods from each of the major

food groupsDo not overindulge in sweats or

“wasted-calorie” foods

Especially Important Nutrients

IronLiver, beef, veal, Lamb, turkey Iron enriched breads and cerealsDried beans, green leafy vegetable,

raisins, dried prunes, apricotsNuts and seedsVit. C helps with the absorption of iron –

drink orange juice

Folic AcidGood sources of FolateGreen leafy vegetables (Spinach, beets,

and turnip greens), kidney, liver, beef, wheat products, eggs.

CalciumEspecially important for any woman for

good bone development and management

Prevents osteoporosis Important for breastfeeding mothers-

when the child breastfeeds it depletes your stores of calcium

Calcium cont. Milk group (milk, yogurt, cottage cheese,

cheese). Fish with bones (canned salmon), tofu Dark leafy vegetables, bok choy, broccoli,

beans Figs, sunflower seeds, tahini, almond butter Calcium fortified soya milk, juices, and

cereals

Fiber

Fiber aids in maintaining the health of the digestive tract and help to prevent or control certain diseases.

Some people suffer from constipation during Ramadan. Eating enough fiber is a good solution.

Fiber (cont.)Recommended amount of fiber is

around 25 grams.

Good sources of fiber are whole grains, legumes, fruits, and vegetables.

Water, Water, WaterAny person needs to drink between 8 to

10 glasses of water per dayDuring pregnancy the doctor may

discourage you from fasting during the summer months due to the high likelihood of dehydration

Water – pregnancy/breastfeedingPregnant/breastfeeding women should

drink at least a minimum of 2 liters of water every day in non fasting hours

May get water in the form of non-caffeine drinks (ie. Juice, sprite,milk), limit two per day

Caffeine (in tea and coffee) actually dehydrates you more

Water-pregnancyLow water consumption may make the

pregnant woman experience “false” labor contractions called Braxton-Hicks contractions

If this happens, break your fast, drink plenty of water, and rest. With these interventions the contractions should slow down and be irregular, if not contact your doctor

Water - breastfeedingYou may see a slight decrease in the

amount that you can breastfeedFeed baby more frequently during non-

fasting hoursMake sure to drink high calcium

beverages such as milk AND PLENTY of water when you are not fasting

Some good food choices to break your fast are:Fresh fruitsFresh fruit juicePorridge with skimmed milk and fresh or

dried fruit (go dates!!)Low-fat natural yogurt with fresh dried

fruits and seedsBoiled egg/grilled chicken/baked beans

on whole meal toast

Larger meal, a few hours later… Whole-meal bread roll without butter (herbs

instead), filled with egg and tomatoes, chicken and salads, low-fat cheese and salad, or tuna with cucumber and tomato.

Whole meal pasta with tomato based sauce, with a large salad

Salad with fish, chicken, or low-fat cottage cheese. Add whole meal bread or rice

Baked potato (no butter or oil) with tuna or low-fat cottage cheese

Vegetables (raw) with hummus

Good sahour foods….Boiled egg with nan bread and fresh

fruit juiceLow fat yogurt sprinkled with granola

and fresh fruitBrain muffin, with scrambled eggs and

white cheese

Golden Rules…. Avoid too much fat/sugar/salts and caffeine Always have fresh food available Stick to a low fat diet. Cut out fried foods Choose fresh fruits and vegetables whenever

possible Eat sweets in moderation – high sweat intake

can give thrush to breastfeeding babies, sugar is a great environment for bacteria to grow!!!

ExerciseYou still need to exerciseUsed to maintain you current fitness

level and gain strength for a less difficult delivery

Greatest appetite suppressant is exercise

20-minutes of aerobic exercise it great!!

Call the Doctor Don’t be afraid to express your need/want to

fast to your doctor- they are there for you ANY DISCOMFORT – it is advisable to break

the fast as it is not against the religion – exemption in pregnancy and breast feeding

“God has exempted the traveler during his journey from fasting and part of prayer (qasr) and exempted the pregnant and the lactating from fasting.” (Termizi, Nisai’I)

Disclaimer for late pregnancyThere has been research conducted

showing that women that fast late in pregnancy have a harder time fasting and exerperience lower levels of blood sugar and excessive hunger (condition known as ‘accelerated starvation’) it may be necessary to defer fasting

Questions ?????

Thank you