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Nutrition Tips for Ramadan Fasts

by Monica Reinagel, MS, LDN

Q. I have recently started to try to eat healthier–but Ramadan is around the corner. This is the Muslim month where from sunrise to sunset we abstain from food and drink. Ramadan gives Muslims a time to focus on spirituality. However, this is also the month where diets go to ruin! We wake up early in the morning, have a meal and then the next meal is after sunset.  By then you’re so hungry that you end up eating a lot of fried foods and really rich foods.  Could provide some tips on how to maintain healthy eating when fasting? 

A.  Although I realize that Ramadan fasting is primarily for spiritual purposes, there may actually be some health benefits as well! Research shows that short fasts, lasting anywhere from 20 to 36 hours can in fact reduce some risks for heart disease and diabetes–and maybe even cancer.  See also my article on Benefits of Fasting

But to maximize the potential benefits of fasting, it is important to eat as healthfully as possible when you break your fast.  I realize that can be challenging when the nightly Ramadan feasts feature so many less-than-healthful holiday treats!

Here are my best tips for navigating through the shoals:

Stay hydrated.  Those fasting for Ramadan usually go without water throughout their fasts. Although no lasting harm appears to come from it, they do often end up somewhat dehydrated.  That’s why Ramadan feasts traditionally begin with fruit, soups, and other hydrating foods.  These foods also help decrease the urge to binge on other, less-nutritious foods.

Forego vigorous exercise while fasting.  A brisk walk is fine but it’s not a good idea to run a marathon or swim the English Channel on a day when you’re not eating as much as usual.

Exercise caution when driving or operating heavy machinery.  In Muslim countries, car accidents tend to go up during Ramadan. Then again, that may not be all due to the fasting. A good bit of it may be due to sleep deprivation. Families and friends often gather to break the fast and visit until the wee hours—then get up early for another meal before the fast begins again.

Optimize your nutrition.  When you break your fast in the evenings, it’s okay choose foods that are higher in fat and calories–after all, you have to fit an entire day’s calories into just a few hours. But try to focus on foods that are nutritious as well as calorie-dense–such as nuts, avocados, cheese, meat, and so on.  Salads, fruits, and juices are nutritious and can help replenish lost fluids.  In the morning, try to be up early enough to grab a good-sized healthy meal (and lots of water) before the fast begins.

And finally, it’s OK to enjoy some of the special foods that accompany this this special observance…even if they’re not super healthful. Just exercise some moderation and be ready to resume your new, healthier eating habits when the festival is over.

 

This week: how to get the most nutrition from watermelon, frozen yogurt, and when to eat your carbs

by Monica Reinagel, MS, LDN

We finally got some relief from the heat here on the East Coast.  But cooling foods were definitely top of mind while we sweated it out.  This week’s Nutrition Diva podcast focuses on frozen desserts.  Find out whether frozen yogurt contains the same beneficial bacteria as regular yogurt.   Chilled watermelon is another great way to re-hydrate and beat the heat. On this week’s What’s Cooking blog, I’ve got some clever watermelon recipes, along with a surprising tip on how to increase the nutritional content of your melon.

Meanwhile, readers had questions about carbs this week. In the Nutrition Diva newsletter, I discuss whether a low-carb diet is a good idea for vegetarians. And on the Quick and Dirty blog, I review some research on the best time of day to eat your carbs.

Finally, I was tickled to learn that an article on spices that I wrote last winter for Food and Nutrition Magazine was awarded the Gold Hermes Creative Award for Feature Writing! I have to give most of the credit to Liz Spittler, my awesome editor at Food and Nutrition. This is the third time we’ve been honored for articles we’ve worked on together. Thanks, Liz!

This week: dangers of moderation, herding calcium, a very modern “ancient” grain, and flax recipes

by Monica Reinagel, MS, LDN
How to keep calcium in bones and out of arteries

In last week’s podcast, I talked about the merits of moderation. But I’m not one to leave the dark side unexplored! This week’s Nutrition Diva show takes a closer look at the possible pitfalls of an “everything in moderation” philosophy.  Following up on last week’s post on the  new calcium recommendations, I’ve got an answer to a reader question on how to make sure calcium ends up where it’s supposed to.  On the Quick and Dirty Blog, we ask how an “ancient” grain ended up with a registered trademark. And for all of you with flaxseed in the cupboard and no idea what to do with it, I’ve got some recipe suggestions on the What’s Cooking blog.

This week: calcium shocker, coconut water, brown-bag tips, cooking with booze, and the merits of moderation

by Monica Reinagel, MS, LDN

My nomination for most confusing nutrition story of the week was definitely the U.S. Preventive Task Force announcement that calcium and vitamin D were no longer recommended for the prevention of osteoporosis in older women.  See the Quick and Dirty Blog for my take on their findings–and what to do about them.

In this week’s Nutrition Diva newsletter, I have some nitrate-free options for brown baggers.  I also chatted with Patti Neighmond of NPR’s Morning Edition about the coconut water craze and cleared up some common misconceptions about cooking with alcohol on the What’s Cooking Blog.  Finally, in this week’s Nutrition Diva podcast, we take a closer look at why falling off your diet is sometimes the healthiest thing you can do!

This week: Glycerin, apricot pits, shelf-stable milk, curry recipes and more!

by Monica Reinagel, MS, LDN

Name an ingredient that can be used to sweeten your coffee, lather up your hands, or blow up a mountain.   Give up? I explain what glycerin is and what it does for you in this week’s Nutrition Diva podcast.   I’ve also got the scoop on apricot pits as a cancer preventive on the Quick and Dirty Blog. And in this week’s Nutrition Diva newsletter, I explain the mysteries of milk that doesn’t need to be refrigerated.

There was also good news for curry lovers this week! New research finds that, in addition to fighting free radicals and reducing inflammation, the active compound in turmeric also stimulates the immune response.  I’ve got details–along with a handful of summer-friendly curry recipes to try– on the What’s Cooking Blog.

And finally, in this interview with Paula Wolfson for WTOP in DC, I’ve got advice on the pros and cons of going gluten free when you aren’t gluten intolerant.

Is There an Optimal Ratio of PUFAs, MUFAs, and Saturated Fats?

by Monica Reinagel, MS, LDN

Q. Is there an optimal ratio of polyunsaturated, monounsaturated, and saturated fats that you’d recommend for optimal health?

A.  Interesting question, and any answer I give will be controversial, but I certainly don’t mind getting the conversation started!

Here’s how the typical American diet (which, one could argue, is clearly not optimal) breaks down, with fat taking up 34% of total calories. Continue reading “Is There an Optimal Ratio of PUFAs, MUFAs, and Saturated Fats?” >

Water, water, everywhere…plus amber waves of grain

by Monica Reinagel, MS, LDN

how much water do you really need?Oh dear.  I’m afraid I tipped another sacred cow  in this week’s Nutrition Diva newsletter.  In response to readers who find water “boring” and want to know what they can drink instead, I suggested that we stop viewing beverages as sources of entertainment.   One dietitian wrote to say that she found my advice “deplorable,” citing the conventional wisdom that people who only drink when they are thirsty are likely to be clinically dehydrated.  (I’ve never seen any evidence to support this assertion.)  Judging from the comments,  however, most readers seemed to understand the point I was trying to make.  Staying with the water-y theme, I have tips on seasonal vegetables that help fight water retention over on the What’s Cooking Blog.

In recognition of National Celiac Awareness Month, we reissued a Nutrition Diva episode on gluten free diets this week.  And, as long as we were on the topic of grains, I tried to clear up a listener’s confusion over the pros and cons of brown rice on the Quick and Dirty Blog.

Thanks for all of your great questions and comments. Your curiosity and enthusiasm (and even the objections and complaints) keep my job interesting!