NutriSmart
Ramadan
Booklet
Nutrition & Exercise
Tips
Introduction
The ninth month of the Islamic calendar, Ramadan, is a sacred period
observed by Muslims worldwide. During this month, many Muslims fast for
29 - 30 days, abstaining from food and drink from dawn to sunset.
Participants in Ramadan consume a pre-dawn meal called 'sehri' and break
their fast with the evening meal known as 'iftar.' During Ramadan, people
honour their bodies, prioritising health and well-being alongside spiritual
endeavours. It may come as a revelation to some that Ramadan
encompasses not only spiritual reflection but also serves as a period for
physical revitalization and self-care.
The anticipated start of Ramadan 2024 is around March 11th.
02
How does
fasting affect
the body?
Glucose serves as the primary energy source for our brain,
muscles, and tissues. Any surplus glucose not utilized by
the body is either stored in the liver and muscles or
converted into fat until needed.
During Ramadan fasting, where carbohydrate intake is
minimal, the body starts utilising stored glucose as an
energy source. As the glucose stores deplete, fat reserves
come into play, assisting in the gradual production of
glucose over time.
In more severe fasting situations, prolonged fasting can
deplete the body's reserves, leading to a slowed
metabolism. This state, akin to "starvation" mode,
prompts the body to break down muscle for energy. The
duration for this transition varies, ranging from a few
days to weeks.
Therefore, it becomes crucial to make mindful food
choices during non-fasting hours. This helps replenish the
body's energy stores, alleviating hunger and fatigue.
Water loss is inevitable through activities such as
urination, skin perspiration, and respiration, especially in
warm conditions.
03
Effects of
Fasting on the
Body
01 Health Benefits
While Ramadan may offer a chance for some
individuals to shed a few pounds, I contend that
enduring health and overall quality of life hinge on
consistent and sustainable lifestyle adjustments.
Ramadan serves as an excellent initial stage to
contemplate our dietary and lifestyle patterns and
embark on gradual changes that have the potential
to endure in the long run.
02 Dehydration
Mild dehydration may be encountered leading to
symptoms like headaches, fatigue, and difficulty
concentrating. Nonetheless, research indicates
that, as long as sufficient fluids are ingested after
breaking the fast to compensate for the day's
losses, this temporary state of mild dehydration is
not detrimental to health.
03 Constipation
The changes in eating habits and lack of fluids
during the day may cause constipation for some
people. When you can eat and drink, opt for high
fibre foods.
04
How to eat
healthy during
Ramadan 2024
Across the globe, there are numerous Muslim communities, each
boasting its own repertoire of traditional and health-conscious
Ramadan recipes. Sehri and Iftar tables feature an array of savoury
and sweet dishes.
In Mauritius and in regions such as India, Pakistan, and
Bangladesh, one may find delectable and crispy samosas. Turkish,
Syrian, Lebanese, and other Middle Eastern households often
savour exquisitely prepared stuffed vine leaves. In North Africa, a
favoured dish is the flavourful tomato-based egg concoction
known as Shakshuka, enjoyed with a side of bread.
Haleem, a hearty stew made from wheat or barley, enjoys
popularity in various Middle Eastern countries. Iranians frequently
indulge in fereni, a rosewater-infused rice pudding, during their
iftar. These examples only scratch the surface of the diverse and
delightful Ramadan recipes found around the world.
05
3 key nutrients
to help you stay full
1. Proteins
Incorporating protein-rich foods into your diet helps
maintain a prolonged feeling of fullness and aids in
averting muscle loss. Examples of protein sources from
both plant and animal origins encompass: Fish; Chicken;
Legumes like chickpeas, lentils, beans, and split peas; Nuts
and seeds; Eggs, Soy protein, including edamame and
tofu.
2. Fibre
Complex carbohydrates serve as an outstanding fiber
source, aiding in maintaining stable blood sugar levels
post-meals and preventing undue hunger and
preoccupation with food during the early part of the
day.
3. Healthy Fats
Incorporating healthy fats into your meals contributes
to the absorption of essential nutrients and promotes a
lasting sense of satisfaction. The most advantageous
fats are derived from plant sources. Examples of fat
sources include: Fish, Avocados, Nuts, Seeds, Olive Oil.
06
What should I
eat for Iftar?
While it's natural to indulge after a prolonged fast,
try to limit the intake of fatty and sugary foods as
well as sugary drinks. Remember that during
Ramadan, you have a relatively short window each
day to provide your body with essential nutrients
and fluids for health, emphasizing the importance
of the quality of your diet.
When breaking the fast during
Iftar, opt for ample fluids, low-fat,
fluid-rich foods, and items
containing natural sugars for
energy. It is advisable to have
dinner shortly after the initial
small iftari prayer.
Ideal Meal for Iftar:
2 dates + Water
Or
Sandwich with light cheese
& cucumber + Fresh
orange juice
07
Here are some examples:
Drinks: Water, milk, fruit juices, or smoothies are
recommended. Water offers hydration without additional
calories or added sugars. Milk and fruit-based drinks
provide natural sugars and nutrients. It's advisable to avoid
excessive consumption of beverages with added sugars.
Dates - excellent choice for breaking the fast. They offer
natural sugars for energy, minerals like potassium, copper,
manganese, and a good source of fiber.
Fruit: A traditional way to break the fast in South Asian
cultures, fruits supply natural sugars for energy, fluids, and
various vitamins and minerals.
Soup: A light option for breaking the fast, soup provides
fluid. Traditional soups often feature a meat broth,
including pulses like lentils and beans, and starchy
components like pasta or grains, offering nutrients and
energy.
After breaking the fast, aim for a balanced diet incorporating
starchy foods (preferably whole grains), fruits, vegetables, dairy,
and protein-rich foods like meat, fish, eggs, and beans. For
example, consider a variety of curries featuring fish, meat,
vegetables, and pulses, served with rice, chapattis, and yogurt.
08
What should I
eat for Sehri?
Sehri – drink plenty of fluids, choose fluid-rich foods to make sure
you are well hydrated for the day ahead and go for starchy foods for
energy, choosing high fibre or wholegrain varieties as these can
help keep you feeling fuller and can aid digestion, helping to
prevent constipation. Below are some examples:
Oats - you could choose porridge, which will also provide fluids
as it’s made with milk or water, muesli with milk or yogurt or
overnight oats. You could experiment with fresh or dried fruit,
nuts or seeds as toppings.
High fibre breakfast cereals – these provide plenty of fibre and
are often fortified with vitamins and minerals, providing extra
nutrients.
Starchy foods like rice, or couscous – you could try rice pudding
with fruit or experiment with couscous or other grains with dairy
or fruit. If you go for savoury dishes at sehri then it's a good idea
to make sure these are not too salty, or they may make you very
thirsty during the fast.
Yogurt – this can be a good food to include at sehri as it provides
good nutrients.
Breads – go for wholegrain options as these provide more fibre,
for example wholegrain toast or chapatis. You can also add the
sourdough bread if you are fan of it.
07
09
Meal Ideas
Cinnamon Oatmeal with Plain Greek Yogurt or
Mixed Nuts + 1 cup Tea/ Silhouette Yogurt with
Milk Homemade Granola
Sourdough Bread with ‘Pain Multigrain’ with
Plain Greek Yogurt & Peanut Butter + Tea/
Banana slices Milk
2 Eggs Omelette with Chapati with Peanut
Spinach + 3 - 4 slices Butter & Banana/ Eggs/
Pain Multigrain Canned Tuna Salad
Chickpea Pancake
10
Smart
Ramadan
Recipes
1. Milky Tapioca
2. Banana & Cinnamon
Porridge
3. Chickpea Pancake
4. Spinach & Chicken
Quiche
5. Aubergine &
Coriander Dip
6. Basic Vinaigrette
11
Milky Tapioca
Ingredients
100g tapioca
250ml Liquid wholemilk
3 tbsp powder milk
30g almonds
25g dried raisins
1 tsp cardamon powder
1 tsp butter
1 tbsp honey
2 tbsp fresh grated coconuts
Preparations:
1. Cook the tapioca until well done. Drain and using a fork, just mash
it lightly.
2. Add the liquid milk and allow to cook further.
3. Add the milk powder, sliced almonds, dried raisins, cardamon
powder & the butter. Mix well and allow to simmer for 5 minutes.
4. Remove from heat. Add honey to taste.
5. Garnisg with the freshly grated coconut and server hot or cold.
12
Banana & Cinnamon Porridge
Ingredients
100g Oat
375 ml Milk
2 ripe bananas
30g almond flakes
1/2 tsp cinnamon powder
2 tbsp poppy seeds or chia seeds
honey or maple syrup
Preparations:
1. Start with preparing a basic porridge: cook the oats and the
milk (or water) over a medium heat, stirring often to give you
a smooth, creamy porridge, and loosening with extra milk, if
needed.
2. Peel and slice the bananas, put it aside.
3. Toast the almonds in a dry non-stick frying pan over a
medium heat for 3 to 4 minutes, or until lightly golden.
4. Stir the cinnamon, poppy seeds and a little maple syrup or
honey through the porridge, then divide between bowls.
5. Scatter the bananas and almonds on top, then drizzle with a
little extra maple syrup or honey, if you like.
13
Chickpea Pancake
Ingredients
100g chickpea flour (garbanzo flour) or gram flour
(besan flour)
¼ tsp salt
¼ tsp pepper
¼ tsp turmeric powder
¼ tsp cumin powder
¼ tsp bicarbonate of soda
1 small carrot, peeled and grated
1 tbsp freshly chopped coriander
1 tbsp freshly chopped spring onion
1 small onion, chopped
150-175ml water
Preparations:
1. Put all the dry ingredients and the veggies into a bowl and add the
water. Mix well to achieve a perfect batter.
2. Brush a non-stick pan with some olive oil and add a big ladle of
batter. Cook for 3 to 4 minutes and flip over. Allow to cook for
another 4 minutes.
3. Serve hot with a chutney of your choice.
14
Spinach & Chicken Quiche
Ingredients
Shortcrust Pastry: Filling:
210g wholewheat flour 3 eggs
70g butter 4 tbsp milk powder
100g spinach
1 pinch of salt
200g salmon
4 – 5 tbsp milk 1 onion
½ Capsicum
1 gloves garlic
50g cheese
Salt
Preparations: Pepper
Thyme
1. Shortcrust pastry:
2. Put the wholewheat flour in a large bowl, add a pinch of salt and rub in the butter
to form a fine crumble like mixture.
3. Add milk to form a dough.
4. Roll and line the tart tin.
5. Prick the base with a fork and bake at 180°C for 10 minutes.
6. Filling:
7. Add olive oil to a large sauce pan, add onion, the spinach with 1 glove of garlic and
cook for 3 – 5 minutes. Season with salt and pepper.
8. Cooked the salmon over low heat on both sides, seasoned with salt and pepper.
9. Whisk the eggs and add the milk powder and cheese, mix well. Season the
mixture with salt, pepper.
10. Arrange the fresh salmon and the cooked spinach in the tart ring, pour over the
egg-milk mixture and put it in the preheated oven for 30 minutes.
15
Aubergine & Coriander Dip
Ingredients
2 large aubergines, cubed
1 medium sweet potato, cubed
1 clove garlic, peeled
1 onion, chopped
Olive oil
Salt & Pepper
Preparations:
1. Drizzle the aubergine, sweet potato, garlic and onion with olive oil and
roast until cooked.
2. Allow to cool and toss into a food processor or blender with a handful of
coriander.
3. Blend until smooth.
4. Season to taste.
16
Basic Vinaigrette
Ingredients
½ cup extra-virgin olive oil.
3 tablespoons vinegar of choice (balsamic vinegar, red wine
vinegar, white wine vinegar)
1 tbsp Dijon mustard
1 - 2 tsp maple syrup or honey (optional)
¼ teaspoon fine sea salt,
Freshly ground black pepper, to taste
2 medium cloves garlic, pressed or minced (optional)
Preparations:
1. In a bowl, add all ingredients and stir well with a small whisk or a fork until
the ingredients are completely mixed together and thicken.
2. Taste, and adjust as necessary.
3. If it is too acidic, add a bit more olive oil or honey to balance the flavours . If it
doesn’t have enough zing, add vinegar or fresh lemon juice.
4. Use immediately, or cover and refrigerate for future use. Homemade
vinaigrette keeps well for 7 to 10 days.
17
Exercise Tips by
Coach Anil Warm Up
Arm circle
Hip rotation
Low impact friendly workout
Shadow boxing
40 sec exercise + 20 rest in Modify high knee
between
Warm up 2mins
Small jog in place
1.low impact jump jacks
2.low impact burpee
3.step back With knee tap
4.double knee+ front raises
5.standing cross crunch
6.outer thigh leg lifts
7.side shuffles
Abdominal workout at home:
30 reps of each. Try to 3 - 5 rounds maximum with
1 min rest between each set.
Lying Leg Raise
Modify Air Bike
Standing Cross Crunches
By: Standing Side to Side
Anil Seeperson 1 min Plank
Personal Trainer
59803431
BEST TIMES TO WORKOUT IS
AFTER IFTAR AND AFTER
TARAWEEH PRAYERS.
18
NUTRISMART
CONSULTANCY LTD
52 50 83 84 | 52 53 58 08
info@nutrismart.mu
www.nutrismart.mu
Ramadan
Kareem
