KUWAIT: Since fasting can increase cravings for more food, change normal meals’ schedules, and disrupt typical eating habits, it often leads to unhealthy practices that have been inherited across generations. Nutritionist Dr. Ahmad Al-Haddad identifies common unhealthy habits during Ramadan and offers solutions to address them.
Breaking fast with high-fat foods
Haddad warned against immediately eating a large meal all at once after a long day of fasting, as this can strain the digestive system and reduce energy levels after eating. "Please don’t eat large meal after fasting,” he said. Instead, Haddad advised dividing meals into three phases: breaking the fast with a date, which serves as a natural source of energy to restart metabolism and prepare the stomach to receive food, followed by a small soup. After taking a short break to pray, one can then return to eat their main meal.
Excessive consumption of desserts
While Ramadan is popular for its wide variety of desserts, Haddad advised not to fall for their allure. "Having a few spoons is acceptable, but the issue arises when people treat desserts as an extra standalone meal, consuming entire plates of it,” he remarked. Desserts are very high in fats and sugar, lacking any beneficial nutritional values. Therefore, their excessive amount of energy might exceed our needs, resulting in fat storage, weight gain, and laziness for the rest of the day, he added.
Overdrinking water at suhoor
Contrary to popular belief, consuming large amounts of water all at once won’t prevent thirst while fasting, as noted by Haddad. He clarified, "Our bodies cannot retain such excessive amounts of water. We are not camels.” He cautioned against the potential risks of water intoxication (or water poisoning) - a condition that arises from overconsumption of water in a short period. To maintain hydration without experiencing thirst or risking health adverse effects, he advised drinking water steadily throughout the day, such as one cup every two hours, up to a maximum of eight cups daily. He also emphasized the significance of consuming fruits due to their essential fiber content, which aids in better water absorption.
Eating junk food at suhoor
Ordering junk food for suhoor not only deprives our bodies from acquiring essential nutritional benefits, but also contributes to excessive salt intake, which can lead to increased thirst the following day, as noted by Haddad. "Your suhoor food choices should resemble your regular breakfast choices,” he emphasized. He recommended opting for a light suhoor meal by incorporating dairy products such as cheese, milk, and yogurt, which are perfect choice for avoiding thirst and maintaining fullness for next day.
Ignoring physical activity
Haddad emphasized the significance of participating in physical activity in Ramadan, particularly after Iftar, as it’s a crucial time when our bodies greatly benefit from it. This helps safeguard us against potential issues stemming from overeating or making unhealthy food choices.