Fasting during the month of Ramadan has its origins in the seventh century, commemorating the period when Prophet Mohammad received divine revelations. The primary objectives of this practice are to foster spiritual development, enhance self-discipline, and cultivate compassion. Social interactions tend to be more vibrant during Ramadan as individuals often host gatherings featuring a variety of exquisite dishes. However, it is important to note that some individuals may refrain from physical activity and indulge in unhealthy eating habits during this time, which can result in weight gain and an unfavorable change in lipid profiles.

Iftar, the meal that breaks the fast at sunset, signifies the conclusion of the daily fasting period. This meal traditionally commences with the consumption of dates and water, followed by a more substantial meal.

In a discussion with, Prachi Chandra, Lead Clinical Nutritionist at Sakra World Hospital in Bengaluru, recommended, “To break the fast, consider starting with a few pieces of soaked dried fruits (such as dates, raisins, or prunes) along with a refreshing beverage like coconut water, buttermilk, fresh soup, fruit punch, sweet and salty lemon juice, kokum drink, or kanji at iftar.”

For substantial meals, it is advisable to incorporate preparations that contain a balanced mix of vegetables, proteins, and complex carbohydrates. Examples include:

1. Grilled chicken served with red rice and a mixed salad, followed by a fruit custard.

2. Baked fish accompanied by roasted vegetables or a fish curry paired with brown rice and sautéed vegetables concluded with sweet vermicelli.

3. Regular meals featuring reduced rice portions and multigrain chapatti, along with salad and nut chikki.

In relation to fasting during Ramadan, Prachi Chandra emphasized several important considerations:

• The dishes prepared for both meals should prioritize nutrient density and variety.

• Enhance the nutritional value of your meals by incorporating pre-soaked nut paste, defatted groundnut powder, fresh coconut, roasted seed powder, soya flour, besan, and various food combinations.

• Begin your meals with vegetables and sprouts, followed by the main food items.

• If you have a sweet tooth, choose healthier alternatives such as chikkis, payasams, candies, or homemade ice creams based on milk.

• Utilize cooking methods that preserve nutrients, avoiding overcooking.

• Opt for jaggery or honey in foods and beverages to aid digestion.

• Include healthy unsaturated fats such as cold-pressed seed oils, avocados, olives, and fatty fish.

• Steer clear of excessively salty foods like chips, pickles, and sauces, as they can increase thirst.

• Incorporate a variety of seasonal fruits and fresh vegetables.

• Avoid heavy foods: It is advisable to limit deep-fried snacks, excessive sugars and sweets, processed foods, and fatty meats, as these can lead to sluggishness, indigestion, and bloating.

• Maintain hydration: Ensure you drink ample water and the aforementioned beverages before and after each prayer to stay hydrated during fasting.

• Practice moderation: While consuming nutritious foods is essential during fasting, it is equally important to avoid overeating. Fasting is intended to provide your body with a respite, so refrain from excessive calorie intake through an overabundance of carbohydrates and fats.

• Choose Whole Foods: Opt for simple, whole foods that are easy to digest and provide sustained energy throughout the day.

It takes time for the body to adjust to new routine and pattern of eating. If doing correctly, fasting then it will help in rejuvenating your body.

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