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Fasting
Fasting guidelines for men, women,
and chronic health conditions
General Fasting Guidelines
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Good nutrition is always needed
Make wise choices for food
Do not over-indulge
Break your fast slowly, do not increase your
blood sugar too rapidly
Break your fast with something light like soup
or dates
Food Pyramid
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6-11 servings from the grain group
2-4 servings from the fruit group
3-5 servings from the vegetable group
2-3 servings from the meat, Poultry, Fish, Dry beans,
eggs, and Nuts group
2-3 servings from the milk, yogurt, and cheese group
Use Fats, Oils, and sweets sparingly
Grain Group
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Serving =
1 slice bread.
½ pita bread, bagel, bun, or English muffin.
½ cup cereal, rice, or pasta.
3-4 small crackers.
Fruit Group
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Serving =
3 dates.
1 apple, small banana, orange, nectarine.
¾ cup fruit juice.
½ cup berries.
½ cup diced, cooked, or canned fruits.
Vegetable Group
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Serving =
½ cup cooked or raw vegetables.
1 cup leafy raw vegetables.
½ cup cooked legumes.
Meat Group
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Serving =
2-3 oz lean, cooked meat, poultry, or
1 egg
1/3 cup nuts
½ cup cooked legumes
fish
Milk Group
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Serving =
1 cup milk or yogurt.
1 ½ oz cheese.
Fats, Oils, and sweets
include butter, margarine, salad dressings, oils,
mayonnaise, cream, sour cream, sauces,
dessert, candies, and soft drinks.
Remember
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What you eat is more important that how much
you eat
Choose foods from each of the major food
groups
Do not overindulge in sweats or “wastedcalorie” foods
Meal planning
Fiber
Fiber aids in maintaining the health of the
digestive tract and help to prevent or control
certain diseases.
Some people suffer from constipation during
Ramadan. Eating enough fiber is a good
solution.
Fiber (cont.)
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Recommended amount of fiber is around 25
grams.
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Good sources of fiber are whole grains,
legumes, fruits, and vegetables.
Water, Water, Water
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Any person needs to drink between 8 to 10
glasses of water per day
Some good food choices to break your
fast are:
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Fresh fruits
Fresh fruit juice
Porridge with skimmed milk and fresh or dried
fruit (go dates!!)
Low-fat natural yogurt with fresh dried fruits
and seeds
Boiled egg/grilled chicken/baked beans on
whole meal toast
Larger meal, a few hours later…
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Whole-meal bread roll without butter (herbs instead), filled
with egg and tomatoes, chicken and salads, low-fat cheese and
salad, or tuna with cucumber and tomato.
Whole meal pasta with tomato based sauce, with a large salad
Salad with fish, chicken, or low-fat cottage cheese. Add whole
meal bread or rice
Baked potato (no butter or oil) with tuna or low-fat cottage
cheese
Vegetables (raw) with hummus
Good sahour foods….
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Boiled egg with nan bread and fresh fruit juice
Low fat yogurt sprinkled with granola and
fresh fruit
Brain muffin, with scrambled eggs and white
cheese
Golden Rules….
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Avoid too much fat/sugar/salts and caffeine
Always have fresh food available
Stick to a low fat diet. Cut out fried foods
Choose fresh fruits and vegetables whenever possible
Eat sweets in moderation – high sweat intake can give
thrush to breastfeeding babies, sugar is a great
environment for bacteria to grow!!!
Exercise
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You still need to exercise
Used to maintain you current fitness level and
gain strength for a less difficult delivery
Greatest appetite suppressant is exercise
20-minutes of aerobic exercise it great!!
When to do it?
Caloric Needs
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Adolescents – about 2500 cal /day
Men- about 2200 cal/day
Women – about 2000 cal/day
Pregnant women – about 2400 cal/day
Breastfeeding women – 2800 cal/day
Fasting and for women
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3 serving of milk, yogurt and cheese
group are recommended for teenagers,
young adult, pregnant/lactating women,
and women past menopause.
Especially important nutrition for
women
Iron
 Liver, beef, veal, Lamb, turkey
 Iron enriched breads and cereals
 Dried beans, green leafy vegetable, raisins,
dried prunes, apricots
 Nuts and seeds
 Vit. C helps with the absorption of iron – drink
orange juice
Nut. For women cont.
Folic Acid
 Good sources of Folate
 Green leafy vegetables (Spinach, beets, and
turnip greens), kidney, liver, beef, wheat
products, eggs.
Nut. For women cont.
Calcium
 Especially important for any woman for good bone
development and management
 Prevents osteoporosis
 Important for breastfeeding mothers-when the child
breastfeeds it depletes your stores of calcium
 Examples: Milk group (milk, yogurt, cottage cheese, cheese).
Fish with bones (canned salmon), tofu
Dark leafy vegetables, bok choy, broccoli, beans
Figs, sunflower seeds, tahini, almond butter
Calcium fortified soya milk, juices, and cereals
Fasting and Pregnancy
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Always consult your doctor about your wishes to fast
It is strongly advised that you do not fast if you are
suffering from Diabetes, Hypertensions, easting
disorders, or digestive system disorders
During pregnancy the doctor may discourage you
from fasting during the summer months due to the
high likelihood of dehydration
Pregnant/breastfeeding women should drink at least a
minimum of 2 liters of water every day in non fasting
hours
Fasting and preg. Cont.
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May get water in the form of non-caffeine drinks (ie. Juice,
sprite,milk), limit two per day
Caffeine (in tea and coffee) actually dehydrates you more
Low water consumption may make the pregnant woman
experience “false” labor contractions called Braxton-Hicks
contractions
If this happens, break your fast, drink plenty of water, and rest.
With these interventions the contractions should slow down
and be irregular, if not contact your doctor
You may see a slight decrease in the amount that you can
breastfeed
Feed baby more frequently during non-fasting hours
Make sure to drink high calcium beverages such as milk AND
PLENTY of water when you are not fasting
Disclaimer for Late Pregnancy
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There has been research conducted showing
that women that fast late in pregnancy have a
harder time fasting and experience lower levels
of blood sugar and excessive hunger (condition
known as ‘accelerated starvation’) it may be
necessary to defer fasting
Call the doctor
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Don’t be afraid to express your need/want to
fast to your doctor- they are there for you
Make a plan/contract with the MD
Fasting and Diabetes
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Speak with your doctor if you are on diabetic
medication, adjustment of medication may be
necessary.
Especially if you are on insulin
Do not overindulge during non fasting hours
Continue your exercise routine
Test, test, test with your glucometer.
LOW BLOOD SUGAR
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Weakness, dizziness, tiredness, poor concentration, perspiring
easily, feeling shaky (tremor), unable to perform physical
activities, headache, palpitations are symptoms of low blood
sugar.
Plan certain important activities before the hunger of the
afternoon, or see if they can wait till after you break your fast.
Causes in non-diabetics: Having too much sugar i.e. refined
carbohydrates especially during the meal before Dawn (sehri
or suhur) . The body produces too much insulin causing the
blood glucose to drop.
Remedy: Eat something at suhur (sehri) and limit sugarcontaining foods and drinks. Eat more protein.
Caution: Diabetics may need to adjust their medication in
Ramadan, consult your doctor.
Fasting and Constipation
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Constipation can cause pain and bleeding and
can be associated with indigestion with a
bloated feeling.
Causes: Too much refined foods, too little
water and not enough fiber in the diet.
Remedy: Avoid excessive refined foods,
increase water intake, use bran and brown
flour in baking.
Fasting and Indigestion
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Causes: Over-eating. Too much fried and fatty
foods, spicy foods, and foods that produce
wind e.g. eggs, cabbage, lentils, carbonated
drinks like Cola also produce gas.
Remedy: Do not over-eat, drink fruit juices or
better still drink water. Avoid fried foods, add
foods that produce a lot of gas ie. Cabbage.
LETHARGY ('low blood pressure')
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Excessive sweating, weakness, tiredness, lack of energy,
dizziness, especially on getting up from sitting position, pale
appearance and feeling faint are symptoms associated with
"low blood pressure". This tends to occur towards the
afternoon.
Causes: Too little fluid intake, decreased salt intake.
Remedy: Keep cool, increase fluid and salt intake.
Caution: Low blood pressure should be confirmed by taking a
blood pressure reading when symptoms are present. Persons
with high blood pressure may need their medication adjusted
during Ramadan. They should consult their
doctor.
HEADACHE
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Causes: Caffeine and tobacco-withdrawal, doing too
much in one day, lack of sleep, hunger usually occur
as the day goes by and worsens at the end of the day.
When associated with "low blood pressure", the
headache can be quite severe and can also cause
nausea before Iftar (Breaking Fasting).
Remedy: Cut down caffeine and tobacco slowly
starting a week or two before Ramadan. Herbal and
caffeine-free teas may be substituted. Reorganize
your schedule during the Ramadan so as to have
adequate sleep.
MUSCLE CRAMPS
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Causes: Inadequate intake of calcium,
magnesium and potassium foods.
Remedy: Eat foods rich in the above minerals
e.g. vegetables, fruit, dairy products, meat and
dates.
Caution: Those on high blood pressure
medication and with kidney stone
problems should consult their doctor.
PEPTIC ULCERS, HEART BURN, GASTRITIS
AND HIATUS HERNIA
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Increased acid levels in the empty stomach in
Ramadan aggravate the above conditions. It presents
as a burning feeling in the stomach area under
the ribs and can extend up to the throat. Spicy foods,
coffee, and Cola drinks worsen these conditions.
Medications are available to control acid levels in the
stomach. People with proven peptic ulcers and hiatus
hernia should consult their doctor well before
Ramadan.
KIDNEY STONES
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Kidney stones may occur in people who have
less liquids to drink.
Therefore, it is essential to drink extra liquids
so as to prevent stone formation.
Avoid high calcium foods.
JOINT PAINS
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Causes: The increased pressure on the knee
joints during Salat. In the elderly and those
with arthritis this may result in pain, stiffness,
swelling and discomfort.
Remedy: Lose weight so that the knees do not
have to carry any extra load. Exercise the
lower limbs . Being physically fit allows
greater fulfillment, thus enabling one to be
able to perform salat with ease.
Questions?
Please contact me via email if you need help
determining you caloric needs or if you have
any other questions
[email protected]
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Business: office hours