Food during Ramadan: how to eat the meals?

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Extract from the article: Muslims have already begun the month of Ramadan. For 30 days, they will go without food and drink of any kind during the day. The organisms will therefore be put to a severe test. But the breaking of the fast should not be sudden. How and when shoul

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Muslims have already begun the month of Ramadan. For 30 days, they will go without food and drink of any kind during the day. The organisms will therefore be put to a severe test. But the breaking of the fast should not be sudden.  How and when should food be eaten?

The meal to break the fast must be rich in sugary foods. These sugars must be quickly digested. They can be found, for example, in dates, milk and water. It is necessary to wait for a moment. This will activate the blood sugar level and prepare the digestive tract to receive other foods such as soup and hot drinks. 

These first foods, which are not heavy, are supposed to help calm the feeling of hunger and thirst. Then there is a second meal. Generally, we find that people eat foods that are very heavy and hearty. This second meal, which takes place two to three hours after breaking the fast, should also be light. This is for two reasons: firstly, one does not need to eat too much before sleeping because all that is eaten will be stored; if the food is very substantial, it will prevent the feeling of hunger. If you are not hungry, you cannot eat the third meal which is fundamental. The second meal can be composed of salad, vegetable broth, fish or white meat.

Finally, the third meal should be composed of starchy foods (bread, pasta, cereals) which are particularly rich in starch. These are slow-digesting foods. When digestion is slow, this will allow the person who is going to fast to resist hunger and thirst. Generally, this is taken at 4 hours. 

To protect the body, we advise against drinking caffeinated drinks (coffee, tea, cola). Drinking them causes a constant urge to urinate. And when you urinate, you give off a lot of water. So there is no need for water loss during Ramadan.  Alcoholic drinks are not recommended.

On the other hand, you should drink plenty of pure water, even outside of meal times. You should also consume fruits, vegetables, milk and milk products because these foods are rich in vitamins and minerals. Meals should also be prepared normally. It is necessary to respect the hours of sleep by sleeping in time to have energy to face the next day. 

Elom AKAKPO

Source: Djenodji Beamlaou Maxime, nutritionist (Chad)