hope we all have a healthy, happy Ramadan ..... and always
ESSENTIAL RULES
o Our diet should not differ very much from our normal diet and should be as simple as possible
o Our diet should help us maintain a healthy weight, or reduce weight if we are over-weight
o Should concentrate on foods that last longer. we should consume slow digesting foods including fibre containing-foods rather than fast-digesting foods. Slow digesting foods last up to 8 hours, while fast-digesting foods last for only 3 to 4 hours
o Slow-digesting foods are foods that contain grains and seeds such as barley,. These are called complex carbohydrates
Fast-burning foods are foods that contain ingredients such as sugar and white flour. They are called refined carbohydrates. We must have less of these as possible
o meals in Ramadhan should be well-balanced, and they should contain foods from each food group, such as fruits, vegetables, meat/chicken/fish, bread/cereals and dairy products
AVOID
o Fried and fatty foods. They cause indigestion, heart burn and weight problems
o Foods containing too much sugar
o Over-eating especially at suhoor
o Too much tea at suhoor: Tea makes you pass more urine taking with it valuable mineral salts that your body would need during the day
o Smoking cigarettes: If you cannot give up smoking, cut down gradually starting a few weeks before Ramadhan (a bit too late now
)iEAT
o Complex carbohydrates at suhoor so that the food lasts longer making
you less hungry. Such as: wheat, oats, beans, lentils, wholemeal flour, and unpolished rice
o Dates are excellent source of sugar, fibre, carbohydrates, potassium
and magnesium
o Almonds are rich in protein and fibre with less fat
o Bananas are a good source of potassium, magnesium and carbohydrates
o Fibre-rich foods, like: vegetables, fruit with skin, dried fruit
(such as dried apricots, figs, prunes, and almonds)i
DRINK
As much water or fruit juices as possible between iftar and bedtime so that your body may adjust fluid levels in time
Common health issues faced in Ramadhan, their causes, and their remedies
CONSTIPATION
Constipation can cause indigestion with a bloated feeling
Causes: Too much refined foods, too little water and not enough fibre
in the diet
Remedy: Avoid excessive refined foods, increase water intake, use bran in baking and brown flour when making flatbread
INDIGESTION AND WIND
Causes: Over-eating. Too many fried and fatty foods, spicy foods, and
foods that produce wind e.g. eggs, cabbage, lentils. Carbonated drinks like Cola also produce gas
Remedy: Do not over-eat, drink fruit juices or better still, drink
water. Avoid fried foods as much as possible
LETHARGY ('low blood pressure')i
Symptoms: Excessive sweating, weakness, tiredness, lack of energy, dizziness, especially on getting up from sitting position, pale appearance and feeling faint. This tends to occur towards the afternoon
Causes: Too little fluid intake, decreased salt intake
Remedy: Keep cool, increase fluid and salt intake
Caution: Low blood pressure should be confirmed by taking a blood
pressure reading when symptoms are present. Persons with high blood pressure may need their medication adjusted during Ramadhan. They should consult their doctor
HEADACHE
Causes: Caffeine and tobacco-withdrawal, doing too much in one day, lack of sleep, and hunger. Usually occur as the day goes by and worsens at the end of the day. When associated with "low blood pressure", the headache can be quite severe and can also cause nausea before Iftar
Remedy: Cut down caffeine and tobacco slowly starting a week or two before Ramadan. Herbal and caffeine-free teas may be substituted
Reorganise your schedule during the Ramadan to have adequate sleep
LOW BLOOD SUGAR
Weakness, dizziness, tiredness, poor concentration, perspiring easily, feeling shaky, unable to perform physical activities, headache, palpitations are symptoms of low blood sugar
Causes (in non-diabetics): Having too much sugar i.e. refined carbohydrates especially at suhoor. The body produces too much insulin causing the blood glucose to drop
Remedy: Eat something at suhoor and limit sugar-containing foods and drinks
Caution: Diabetics may need to adjust their medication in Ramadan
Consult your doctor
MUSCLE CRAMPS
Causes: Inadequate intake of calcium, magnesium and potassium foods
Remedy: Eat foods rich in the above minerals e.g. vegetables, fruit, dairy products, meat and dates
Caution: Those on high blood pressure medication and with kidney stone problems should consult their doctor
HEART BURN
Increased acid levels in the empty stomach in Ramadhan aggravate the above conditions. It presents a burning feeling in the stomach area under the ribs and can extend up to the throat. Spicy foods, coffee, and Cola drinks worsen these conditions
Medications are available to control acid levels in the stomach
KIDNEY STONES
Kidney stones may occur in people who have less liquids to drink.
Therefore, it is essential to drink extra liquids to prevent stone
formation
JOINT PAINS
Causes: During Ramadhan, when extra Salah are performed, the pressure on the knee joints increases. In the elderly and those with arthritis, this may result in pain, stiffness, swelling and discomfort
Remedy: Lose weight so that the knees do not have to carry any extra load. Exercise the lower limbs before Ramadhan so that they can be prepared for the additional strain. Being physically fit allows greater fulfilment, thus enabling one to be able to perform Salah with ease
Source of infomation: Dr. Mushfiq Khan and Dr. Farouk Haffejee (with modifications)i
cooked 
We should to control our fat intake 
Especially with great cooks like yourself.. its REALLY hard to cut down.. but by practice... it would have to become easier after a while
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