Health professionals have warned that unhealthy diet and lifestyle during the holy month of Ramazan can pose serious health risks to fasting Muslims. Proteins, oils and complex carbohydrates are the best choices for Sehri while choosing whole grains, which also provide energy with fibres, grilled or baked lean meat such as skinless chicken or fish are good sources of protein, they said.
Former medical superintendent Lahore General Hospital Capt Dr Niaz (retd) said that samosas and pakoras should be avoided at the time of Iftari ideally while a fasting person should drink up to eight glasses of water between Iftar and Sehri. He was of the view that there are immense benefits of fasting during Ramazan, be it physical, mental or spiritual.
He added that fasting also has a number of health benefits if done properly, including removal of toxins, weight loss and even increased mental wellbeing. But with the sweltering heat and long hours, restricting fluid and food intake can also have a negative impact if you do not take precautions, leading to heartburn, constipation, dehydration, irritability, lack of concentration, weight loss or weight gain, he added.
Dr Niaz also said that Iftar must begin with dates, then soup, a salad, followed by the main course. This helps to ease the stomach into eating after a long day of fasting and replenishes the body's fluids and blood sugar levels. The main dish should consist of wholesome ingredients, plenty of fruits and vegetables, in addition to sources of carbohydrates and proteins.
According to him, eating too much, too soon can cause problems such as frequent urination, which leads to dehydration, indigestion, heartburn, nausea and low energy levels. For those who feel full quickly during Iftar, he suggested eating dates, soup and salad before, while the main dish can be delayed until later. This ensures that you will not be uncomfortably full after a day of fasting.