5 Pillars of a Healthy Ramadan

1.

Produced by; The World in Foods Mrs Salma Mehar and Dr Joan St John

1. Continue to eat 5 portions of fruits and vegetables during Ramadan. These foods provide fibre, mineral and vitamins. At Suhoor eat slow release starchy carbohydrates which release energy slowly, such as multigrain bread, oat-based cereals, basmati rice together with beans, pulses, lentils and fruit and vegetables. At Iftar Increase your intake of fruits and salads with all Iftar meals and focus on having slow release starchy foods

3. Eat plenty of foods high in fibre at sahoor and at Iftar To prevent constipation: Drink plenty of water when breaking your fast and eat fibre rich foodsincluding whole grain foods, fruits and vegetables with skins.

2. Drink plenty of fluids while you are not fasting, Avoid tea and coffee or any other caffeinated drinks. Take a bottle of water to every Taraweeh prayer. Reduce your intake of sugary drinks

4. Reduce the consumption of oil and avoid deep frying foods. Too much fat consumption can lead to you feeling more lethargic and contribute to weight gain. Reducing portions of fatty (such as samosas, pakoras, rolls) and sugary foods (such as indian sweets, halwa, bakhlawa) can prevent weight gain.

5. Eat less sugary foods and drinks and replace with healthier options such as fruit, low sugar yoghurts and water or sugar free drinks.

5 Pillars of a Healthy Ramadan for Diabetics

Produced by; The World in Foods Mrs Salma Mehar and Dr Joan St John

Test your blood regularly to monitor your blood glucose (sugar) levels, this will keep you safe while fasting. Blood glucose testing will not break your fast. Test your blood glucose level if you feel unwell during the fast.If your blood sugar level is high or low, you must treat this. If your blood glucose is less than 3.5mmol/l, end the fast immediately and treat the low blood sugar level.

When you break the fast, drink plenty of fluids (sugar-free), particularly water at Suhoor and after Iftar. Ensure you drink plenty of water and avoid all caffeinated drinks as these act as diuretics and to avoid dehydration.

Dates are a good source of energyand fibre containing natural sugar. Having a sensible portion will prevent high blood glucose levels.A sensible portion is 2-3 dates for Iftar.

Taraweeh Prayers can be strenuous activity and you could become dehydrates or have low blood glucose levels.

Eat slow release starchy foods with Iftar. Drink plenty of water following Iftar. Take a bottle and glucose treatment with you if need be.

Overeating and eating the wrong foods (such as fried foods, foods high in fat and sugar) in large quantities will not only make you put on weight but will also lead to big increases and imbalances in your blood glucose levels. Keep portion sizes moderate.