Rashid Centre for
Diabetes & Research

Should my diet vary in Ramadan from the remaining months?

Answer:

Diet in Ramadan should be similar or close to the healthy diet you are following regularlyi.e. continue to adhere to the amounts, time and specific numbers of meals during the period between eftar and sohoor. Also, remember to follow the principle of the ideal plate in your main meals ( ½ of the plate non-starchy vegetables, ¼ of the plate rice/ bread, ¼ of the plate lean meat).

What is the best way to break my fast?

Answer:

Preferably, you should start your eftar by taking 1-3 dates with one cup of vegetable soup or one cup of low fat milk/ laban. Then wait for 15-20 minutes in order to prepare the digestive system after the long hours of fasting. After which, have your main meal according to the ideal plate principle.

What are the best food choices in sohoor?

Answer:

Preferably, sohoor meal should contain food that are high in dietary fiber ( whole grain products, legumes, vegetables, oats) and a sufficient amount of protein ( low fat cheese, eggs, milk, yogurt) since it makes you feel full for a longer period. 

What type of food should I avoid in Ramadan?

Answer:

• Salted/ fried/ spicy food. You can replace it with grilled/baked food like baked sambosa.
• Food high in refined carbohydrates ( sweets, pastries, croissant, cakes, white rice…)
• Caffeinated beverages (coffee, soft drinks, tea) since it might lead to loss of fluids and cause dehydration.
• You might be tempted to eat sweets and high calorie food served usually during this month, remember that you can enjoy but not more than once per week.