Healthy Fasting Tips

Story: Somshun Nessa, Burngreave Health Development Worker

Ramadan is the ninth month of the Islamic calendar, and in Muslim tradition is a time of heightened commitment to piety and purification. Fasting is among the special observances that Muslims undertake, in which they refrain from eating and drinking from dawn to dusk.

Fasting can be really challenging when it comes to eating the right food. Here's some tips on how to eat healthily during Ramadan.

Food to avoid

• Deep fried foods e.g. pakoras, samosas, fried dumplings

• Try to avoid eating fried kebabs frequently – reduce to perhaps once a week and cook in the oven

• High sugar / high fat foods e.g. Indian sweets such as Ghulab Jamun, Rasgullay, Balushahi, Baklawa etc

• High fat cooked foods such as parathas

• Oily curries, greasy pastries

• Caffeine such as tea and coffee – as they stimulate faster water loss.

• Refined carbohydrates – such as sugar, white flours, white bread

Healthy Alternatives

• Bake Samosas in the oven – you get a crispy texture and an oil free taste

• Cook chapattis without oil

• Always try to bake and grill chicken and meat; kebabs taste amazing baked in the oven

• For dessert try milk based sweets, rice puddings, rasmalai or barfee

• Complex carbohydrates – wheat, oats, grains and seeds, lentils,wholemeal flour, basmati rice. These types of food will help release energy slowly during the long hours of fasting.

• Fibre rich foods – bran, cereals, whole wheat, potatoes with skin, vegetables such as green beans and fruits, will help aid slow digestion

• Always try to include fruit after Iftar especially water based fruits e.g. watermelon, strawberries, grapefruit, peaches, pineapple, oranges, plums, raspberries and grapes. These fruits will provide you with natural sugars, minerals and vitamins that you have lost throughout the day.

Eating fruit high in water content will keep you very well hydrated. They also contain minimal calories but provide a feeling of fullness.

Recipe: Chicken tikka kebabs and Indian salad

For a great and healthy chicken tikka kebab recipe, visit the BBC Good Food website at:

http://www.bbcgoodfood.com/recipes/2382/chicken-tikka-kebabs-with-indian-salad