{"id":10676,"date":"2014-07-09T16:13:03","date_gmt":"2014-07-09T16:13:03","guid":{"rendered":"http:\/\/tat.reddaisytrading.co.uk\/index.php\/2014\/07\/09\/healthy-eating-in-ramadan\/"},"modified":"2014-07-09T16:13:03","modified_gmt":"2014-07-09T16:13:03","slug":"healthy-eating-in-ramadan","status":"publish","type":"post","link":"https:\/\/www.theasiantoday.com\/index.php\/2014\/07\/09\/healthy-eating-in-ramadan\/","title":{"rendered":"Healthy Eating in Ramadan"},"content":{"rendered":"<div id=\"content\">\n<h3>British Heart Foundation<\/h3>\n<style type=\"text\/css\"><![CDATA[\n<!--\n \/* Font Definitions *\/\n@font-face\n\t{\n\tpanose-1:2 11 6 4 2 2 2 2 2 4;}\n@font-face\n\t{\"&#65325;&#65331; &#26126;&#26397;\";\n\tpanose-1:0 0 0 0 0 0 0 0 0 0;}\n@font-face\n\t{\"Cambria Math\";\n\tpanose-1:2 4 5 3 5 4 6 3 2 4;}\n@font-face\n\t{\n\tpanose-1:2 4 5 3 5 4 6 3 2 4;}\n@font-face\n\t{\n\tpanose-1:0 0 0 0 0 0 0 0 0 0;}\n \/* Style Definitions *\/\np.MsoNormal, li.MsoNormal, div.MsoNormal\n\t{\n\tmso-style-parent:\"\";\n\tmargin:0cm;\n\tmargin-bottom:.0001pt;\n\tfont-size:12.0pt;\"Cambria\",\"serif\";\n\tmso-fareast-\"&#65325;&#65331; &#26126;&#26397;\";\n\tmso-bidi-\"Times New Roman\";}\np.MsoNoSpacing, li.MsoNoSpacing, div.MsoNoSpacing\n\t{\n\tmso-style-parent:\"\";\n\tmargin:0cm;\n\tmargin-bottom:.0001pt;\n\tfont-size:10.0pt;\"Times New Roman\",\"serif\";\n\tmso-bidi-\"Times New Roman\";}\n.MsoChpDefault\n\t{\"Cambria\",\"serif\";\n\tmso-fareast-\"&#65325;&#65331; &#26126;&#26397;\";\n\tmso-bidi-\"Times New Roman\";}\n@page WordSection1\n\t{size:612.0pt 792.0pt;\n\tmargin:72.0pt 90.0pt 72.0pt 90.0pt;}\ndiv.WordSection1\n\t{page:WordSection1;}\n \/* List Definitions *\/\n@list l0\n\t{}\n@list l0:level1\n\t{\n\ttext-indent:-18.0pt;}\n@list l0:level2\n\t{\n\ttext-indent:-18.0pt;}\n@list l0:level3\n\t{\n\ttext-indent:-9.0pt;}\n@list l0:level4\n\t{\n\ttext-indent:-18.0pt;}\n@list l0:level5\n\t{\n\ttext-indent:-18.0pt;}\n@list l0:level6\n\t{\n\ttext-indent:-9.0pt;}\n@list l0:level7\n\t{\n\ttext-indent:-18.0pt;}\n@list l0:level8\n\t{\n\ttext-indent:-18.0pt;}\n@list l0:level9\n\t{\n\ttext-indent:-9.0pt;}\nol\n\t{margin-bottom:0cm;}\nul\n\t{margin-bottom:0cm;}\n-->\n]]><\/style>\n<p><span>The underlying message behind Ramadan is self-discipline and self-control and <span>this shouldn\u2019t be forgotten at the end of the day.\u00a0The best way to approach your diet during fasting is similar to the way you should be eating outside Ramadan \u2013 keeping to a healthy diet and to eat in moderation. <\/span><\/span><\/p>\n<p>&#13;<\/p>\n<p><span>\u00a0\u00a0\u00a0 We know that that if you\u2019re South Asian you\u2019re more likely to have diabetesputting you at greater risk of developing cardiovascular disease (CVD).You may also be at increased risk of diabetes and CVD at a lower body mass index than the rest of the UK population. South Asians living in the UK eat more than the recommended daily intake of saturated fat. Consuming too much saturated fat could increase level of cholesterol which is a risk factor for coronary heart disease.\u00a0<\/span><span>So Ramadan is the perf<\/span><span>ect time to reflect on your eating and lifestyle habits.\u00a0Make a change this Ramadan and protect yourself from CVD.<\/span><\/p>\n<p>&#13;<\/p>\n<p><font color=\"#FF0000\"><strong><span><span>1.<span>\u00a0\u00a0\u00a0\u00a0 <\/span><\/span><\/span><\/strong><strong>Spread your meals out <\/strong><\/font><\/p>\n<p>&#13;<\/p>\n<p><span>Feasting during the non-fasting hours can be unhealthy<\/span><span>. To prevent overeating &#8211; especially at suhoor &#8211; try and divide your eating into three meals. Have a morning meal before your fast starts; a lighter evening meal when the fast is broken, and then dinner.<\/span><\/p>\n<p>&#13;<\/p>\n<p><font color=\"#FF0000\"><strong><span><span>2.<span>\u00a0\u00a0\u00a0\u00a0 <\/span><\/span><\/span><\/strong><strong><span>Choose filling carbohydrate foods<\/span><\/strong><\/font><\/p>\n<p>&#13;<\/p>\n<p><span>Particularly during Suhoor, base your meal on filling, slowly digested carbohydrate foods that will provide you with enough energy during the fast.\u00a0These include foods such as\u00a0barley, wheat, oats, millet, semolina, beans, lentils, wholemeal flour and\u00a0basmati rice.<\/span><\/p>\n<p>&#13;<\/p>\n<p><font color=\"#FF0000\"><strong><span><span>3.<span>\u00a0\u00a0\u00a0\u00a0 <\/span><\/span><\/span><\/strong><strong>Get your 5 a day<\/strong><\/font><\/p>\n<p>&#13;<\/p>\n<p><span>Fruit and vegetables are good sources of vitamins and minerals, are relatively low in calories and also contribute to your fibre and fluid intake. Dates <\/span>and juices that are traditionally eaten during iftar can account towards 2 of your fruit portions, but watch portions sizes.\u00a0  <\/p>\n<p>&#13;<\/p>\n<div><font color=\"#FF0000\"><strong><span>4.<span>\u00a0\u00a0\u00a0\u00a0 <\/span><\/span><\/strong><strong>Avoid fatty temptation<\/strong><\/font><\/div>\n<p>&#13;<\/p>\n<p><span>When you\u2019re fasting it\u2019s tempting to get your calories quickly with fried snacks and sweets. Try baked samosas, chapattis made without <em>ghee<\/em> or oil, milk puddings made with semi skimmed milk and fruit instead of high-sugar and high-fat foods such as gulab jamun, rasgulla, Kheer, Halwa and balushahi.<\/span><span>\u00a0\u00a0\u00a0 <\/span><\/p>\n<p>&#13;<\/p>\n<p><font color=\"#FF0000\"><strong><span><span>5.<span>\u00a0\u00a0\u00a0\u00a0 <\/span><\/span><\/span><\/strong><strong>Eat enough fibre<\/strong><\/font><\/p>\n<p>&#13;<\/p>\n<p><span>Not enough fibre and too little fluid can be a cause of constipation, a common complaint when fasting. Choose high fibre foods where possible &#8211; plenty of fruit and vegetables, whole wheat roti, brown rice, daal, beans and nuts.\u00a0These foods also keep you feeling fuller for longer. <\/span><\/p>\n<p>&#13;<\/p>\n<p><font color=\"#FF0000\"><strong><span><span>6.<span>\u00a0\u00a0\u00a0\u00a0 <\/span><\/span><\/span><\/strong><strong>Have plenty of fluid<\/strong><\/font><\/p>\n<p>&#13;<\/p>\n<p><span>Ensure you are drinking enough fluid, particularly as the fast will be long during the long summer hours. Aim for at least 8 cups of fluid.\u00a0The best choice is water, but sugar free and decaffeinated drinks and low fat milk all count. Too much caffeine can stimulate faster water loss through urination. Keep to one glass of fruit juice a day and limit your intake of sugary drinks like fizzy drinks, squashes and sharbat. <\/span><\/p>\n<p>&#13;<\/p>\n<p><font color=\"#FF0000\"><strong><span><span>7.<span>\u00a0\u00a0\u00a0\u00a0 <\/span><\/span><\/span><\/strong><strong>Leave out the salt<\/strong><\/font><\/p>\n<p>&#13;<\/p>\n<p><span>Excess salt can affect your blood pressure and make you feel thirsty. Choose less salty food. Try using, pepper, lemon, herbs and spices to flavour food rather than added salt.<\/span><\/p>\n<p>&#13;<\/p>\n<p><font color=\"#FF0000\"><strong><span><span>8.<span>\u00a0\u00a0\u00a0\u00a0 <\/span><\/span><\/span><\/strong><strong>Use healthier cooking methods <\/strong><\/font><\/p>\n<p>&#13;<\/p>\n<p><span>Bake or grill foods instead of frying them. If frying, try measuring the oil in spoonfuls instead of just pouring it from the bottle.\u00a0A tablespoon of oil should be enough for 4 people. <\/span><span>Choose unsaturated fats such as rapeseed, sunflower, olive oil and spreads instead of butter or ghee. And try substituting low fat milk for whole milk and low fat cr\u00e8me fresh or natural yogurt for cream.<\/span><\/p>\n<p>&#13;<\/p>\n<p><span>\u00a0\u00a0\u00a0 In 2014, Ramadan in the UK is in the summer months and the length of fasts is very long.\u00a0If you have any health conditions, such as such as diabetes and heart disease, then you should consult your GP before Ramadan to make sure that you are able to look after yourself properly.<\/span><\/p>\n<p>&#13;<\/p>\n<p><font color=\"#FF0000\"><strong><em><span>Have a very happy and healthy Ramadan.<\/span><\/em><\/strong><\/font><span\/><\/p>\n<p>&#13;<\/p>\n<p><span> <em><span>For delicious and healthy recipes please order a copy of \u2018Taste of South Asia\u2019 (G606) by calling the BHF orderline on 0870 600 6566 or emailing orderline@bhf.org.uk<\/span><\/em><\/span><\/p>\n<p>&#13;\n<\/p><\/div>\n","protected":false},"excerpt":{"rendered":"<p>British Heart Foundation The underlying message behind Ramadan is self-discipline and self-control and this shouldn\u2019t be forgotten at the end of the day.\u00a0The best way to approach your diet during fasting is similar to the way you should be eating outside Ramadan \u2013 keeping to a healthy diet and to eat in moderation. &#13; \u00a0\u00a0\u00a0 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":11753,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[48],"tags":[],"class_list":["post-10676","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food"],"_links":{"self":[{"href":"https:\/\/www.theasiantoday.com\/index.php\/wp-json\/wp\/v2\/posts\/10676","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.theasiantoday.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.theasiantoday.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.theasiantoday.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.theasiantoday.com\/index.php\/wp-json\/wp\/v2\/comments?post=10676"}],"version-history":[{"count":0,"href":"https:\/\/www.theasiantoday.com\/index.php\/wp-json\/wp\/v2\/posts\/10676\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.theasiantoday.com\/index.php\/wp-json\/wp\/v2\/media\/11753"}],"wp:attachment":[{"href":"https:\/\/www.theasiantoday.com\/index.php\/wp-json\/wp\/v2\/media?parent=10676"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.theasiantoday.com\/index.php\/wp-json\/wp\/v2\/categories?post=10676"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.theasiantoday.com\/index.php\/wp-json\/wp\/v2\/tags?post=10676"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}