Sharhanifa K. Raki-In , RND
What is Ramadan?
To start, one should learn what Ramadan is.
Ramadan comes from the Arabic word “Ramad”, the Arabic translation meaning “intensely heated by the sun”.1 Ramadan is the 9th month in the Islamic Calendar where Muslims around the world fast during the first call of prayer of the day which is called Fajr until sunset occurs during the fourth call of prayer termed as Maghrib.
To fast during the month of Ramadan is one of the pillars of Islam called Sawm. During Ramadan, Muslims who fast start the day by eating a meal, called suhoor, before the break of dawn. The fast is then broken every night after sunset with a meal called iftar.2 The strictness of the fast varies among Muslims, and not every Muslim fast during Ramadan. Children, elderly people, and people who have a health condition or who are sick or pregnant are not required to fast; they can often eat and drink during the day. Ladies with a menstrual period are also excused. However, they need to pay their fast once they are able to do so; except for the children who are not yet on their puberty stage. Along with the daily fast and other forms of abstinence, many Muslims observe Ramadan by praying, attending services at their mosque, trying to give up bad habits, and performing charitable acts.
How is good nutrition achieved this holy month?
When one asks, “How is good nutrition achieved during this holy month?” It is not required to achieve certain kilocalories since the body needs energy and nutrients after 13 hours of fasting every day. Yet it is not advisable to eat a lot before and after fasting as it may cause a bloated stomach and sleepiness due to the fullness of the stomach making a person unable to concentrate on doing daily prayers and doing good deeds.
Observance of Ramadan requires moderation in everything, especially during mealtime. Prophet Mohammad (peace be upon him) advised to break your fast with kurma (dates) as this fruit is considered the king of fruit that has a lot of nutrients such as the glucose content that can replace your energy needs immediately when taken. Fasting during this month has significant effects on the body since the organs of the body can relax, cleansing of the body toxins that may be present in fat deposits occurs, cell repairs and restoration happens, and the body will naturally detoxify.
During suhoor, it is strategic to start with a good variety of carbohydrates, protein, fats, vitamins, and minerals for good digestion and distribution of nutrients. This will help to fill the stomach during the day and will not quickly induce hunger. As for iftar, it is the best time to choose foods that fulfill energy and nutrient needs.
7-day suhoor and iftar meal plan
Below is a sample 7-day suhoor and iftar meal plan preparation:
| SUNDAY | |
|---|---|
| SUHOOR: | IFTAR: |
| Fruit: Watermelon Cubes Cereal/Staple: White Rice Main Dish: Beef Randang with Coconut Milk, Vegetable Lumpia Bread: Garlic Bread Beverage: Hot tea, Water, and Yogurt | Main Dish: Chicken Afritada, Pisasati (Meranaw Dish made with fish meat formed into meatballs) Cereal: Kuning Rice (Rice mixed with turmeric powder) Dessert: Fruit Salad Beverage: Water, Guyabano Smoothie |
| MONDAY | |
|---|---|
| SUHOOR: | IFTAR: |
| Fruit: Avocado Slices Cereal/Staple: White Rice Main Dish: Fried Tilapia, Pancit Canton Bread: Egg Sandwich Beverage: Milo, Water | Main Dish: Grilled Chicken with Atsara as appetizer Cereal: White Rice Soup: Vegetable Stew Dessert: Buko Pandan Beverage: Water, Iced Tea |
| TUESDAY | |
|---|---|
| SUHOOR: | IFTAR: |
| Fruit: Grapes Cereal/Staple: Garlic Rice Main Dish: Egg Omelette, Beef Steak Bread: Wheat Bread Beverage: Nescafe, Water, or Milk | Main Dish: Chicken Adobo, Vegetable Lumpia Cereal: White Rice (steamed with pandan leaves) Dessert: Mango Float Beverage: Kalamansi Juice or Water |
| WEDNESDAY | |
|---|---|
| SUHOOR: | IFTAR: |
| Fruit: Papaya Slices Cereal/Staple: White Rice Main Dish: Chicken Piyaparan (Meranaw dish of chicken meat with coconut meat and turmeric powder), Beef Menudo Bread: Sliced Bread with Peanut Butter Spread Beverage: Water or Milk | Main Dish: Garlic Butter Shrimp, Pinakbet Cereal: White Rice Soup: Creamy Mushroom Soup Dessert: Banana Split Beverage: Cucumber Juice or Water |
| THURSDAY | |
|---|---|
| SUHOOR: | IFTAR: |
| Fruit: Apple Slices Cereal/Staple: White Rice Main Dish: Ginataang Manok, Fried Kangkong Bread: Cheese Bread Beverage: Lemon Juice, Water | Main Dish: Mushroom Steak Strips, Tuna Sisig Cereal: White Rice Dessert: Ice Cream (any flavor of choice) Beverage: Water or Buko Juice |
| FRIDAY | |
|---|---|
| SUHOOR: | IFTAR: |
| Fruit: Mango Slices Cereal/Staple: White Rice Main Dish: Classic Sotanghon with Sardines, Filipino Beef Morcon, and Egg Bread: Muffins Beverage: Milo, Water | Main Dish: Filipino style Fried Chicken, Dynamite Lumpia Cereal: White Rice Dessert: Classic Halo-halo Beverage: Water or Iced Tea |
| SATURDAY | |
|---|---|
| SUHOOR: | IFTAR: |
| Fruit: Banana Lakatan Cereal/Staple: White Rice Main Dish: Rellenong Bangus, Tuna Sisig Bread: Toasted Bread with any flavor of jam Beverage: Water, Milk, or Tea | Main Dish: Mushroom Steak Strips with Ginger, Classic Fried Chicken Cereal: White Rice Dessert: Mango Tapioca Beverage: Water or Buko Juice |
Conclusion
Fasting is a pillar of Islam that can have amazing benefits to the body – from detoxification and cell repair to prevention of obesity and other associated chronic diseases. Moreover, it helps improve metabolic processes so that when it is time to eat, the body can absorb the nutrients properly without the heavy workload to do so. Overall, fasting can improve our fitness and keep our cells alive and kicking, resulting to huge impact to our health and wellness as a whole.
Message to Nutritionists
Achieving our main goal of promoting healthy eating with a variety of foods comes with great effort to refrain from the factors that can cause consequences in the near future. Promoting healthy eating with balanced diet should be a practice that starts within ourselves. We should be a living proof that these goals are attainable as long as we have the will to do what we have sworn. Application and implementation of our roles can encourage the public to have a better and healthy Filipino Community.
No comments here yet.