By Helen Batmany, Masters in Human Nutrition
Fasting during religious rituals such as Ramadan and Lent introduces different dietary habits and food behaviours.
While Ramadan involves abstaining from food and drink from sunrise to sunset, Lent typically focuses on a plant-based diet, avoiding all animal products and dairy.
This month, I share with you practical tips and nutritional advice to help you make healthier choices during fasting. It provides guidance on preventing fatigue, dehydration and nutrient deficiencies while supporting overall wellbeing.
Ensuring Proper Nutrition During Lent
Lent often involves avoiding animal-based foods for over forty days, which can impact your intake of essential nutrients like protein, calcium, iron and B12.
To stay healthy and well nourished, here are some tips to help you get enough calcium from plant-based sources:
Calcium
Maintaining strong bones is essential and here are some plant-based sources of calcium options which can help meet your calcium needs:
Fortified plant milks – Opt for almond, soy, or oat milk enriched with calcium
Dark leafy greens – Spinach, kale and other greens are excellent sources
Nuts and seeds – Enjoy almonds, chia seeds and tahini (sesame seed paste) for a calcium boost
Tofu – Look for calcium-fortified varieties
Vegetables – Broccoli and okra provide easily absorbable calcium
Dried figs – A naturally sweet way to increase your calcium intake
Seaweed – Sprinkle it on salads, soups, or baked dishes for added nutrients
Iron
Iron is crucial for preventing fatigue and anemia. Try to focus on the following sources:
Plant-based iron sources: Lentils, chickpeas, beans, quinoa and fortified cereals are excellent sources
Pair with Vitamin C: Enhance iron absorption by pairing iron-rich foods with Vitamin C sources like oranges, strawberries, bell peppers and tomatoes. As in adding lemon juice to spinach, eating green pepper with molokhiyah
Keep away from inhibitors: Reduce the intake of tea, coffee and calcium with iron-rich meals, as they may inhibit or reduce absorption
Protein
Plant-based protein sources are often considered incomplete because they typically lack one or more essential amino acids required by the body.
However, you can achieve a complete protein profile by combining different plant foods, such as grains and legumes, as in traditional dishes like Majadara, hummus with whole grain bread.
Quinoa, on the other hand, is an exception among plant-based crops, as it naturally contains all nine essential amino acids. Be sure to include quinoa, grains and legumes food combinations in your diet to meet your protein needs.
B12
Vitamin B12 is an essential nutrient primarily found in animal-based foods. However, there are plant-based options available, typically fortified foods such as fortified soy, almond milk, breakfast cereals and nutritional yeast
Ramadan
Fasting during Ramadan involves abstaining from food and drink from sunrise to sunset, making it important to optimise nutrition during non-fasting hours.
Here are some tips and advice for maintaining energy, hydration and overall health during this holy month.
Hydration is Key
Aim to drink at least 8 cups of water between Iftar and Sohour. Minimise caffeinated drinks like coffee and tea, as they can lead to dehydration
Fiber-Rich Foods
Fruits, vegetables, whole grains and legumes help prevent constipation and maintain digestive health and give you a feeling of fullness
Choosing healthy cooking methods
Opt for grilling, baking, steaming, or sautéing instead of frying
Limiting salty foods and pickles
These can trigger thirst and lead to dehydration
Reducing heavy fried foods
They increase thirst and add unnecessary calories
Controlling portion sizes
Overeating can cause discomfort and fatigue
Eating slowly
Give your body time to recognise fullness; it takes 10–20 minutes for your brain to send satiety signals
Taking a break between courses
Wait at least 30 minutes between soup and the main dish to aid digestion and prevent overeating
Making mealtime social
Enjoy your food in the company of others rather than eating mindlessly
Stay active
A walk or light stretching after Iftar helps with digestion and maintains fitness
Breaking the Fast (Iftar)
Rehydrate and replenish energy gradually to avoid overloading your stomach. Here’s how:
- Starting with dates and water
Water helps rehydrate your body after a long fast
Dates provide a quick energy boost and essential minerals like potassium and manganese. They are also a traditional and nutritious choice for breaking the fast
2 Including hydrating soups
Soups help with rehydration and provide essential nutrients
Opt for broth-based soups instead of creamy or high-fat options to avoid excess calories leaving room for a balanced meal
3. Balancing your main meal
Carbohydrates: Choose nutrient-rich options like rice, whole-grain bread, freekeh, or potatoes
Protein: Include lean sources such as chicken, fish, tofu, legumes, or lean meat
Vegetables: Add steamed, roasted, or fresh vegetables and salads for fibre and essential nutrients
4. Make smarter dessert choices
Fresh fruits are a great option for hydration, minerals and fibre
Minimise creamy, high-sugar and high-fat desserts to keep your meal balanced
Pre-Dawn Meal (Sohour):
Sohour is essential to fuel your body for the fasting day ahead. Go for smart food that gives you feeling of fullness for longer time and doesn’t trigger thirst.
- Choosing complex carbohydrates: Foods like oats, whole-grain bread and quinoa to keep you feeling full longer
2. Adding lean protein: Eggs, cheese, and labneh to prolong satiety due to slower digestion time
3. Choosing healthy fats: Include sources like avocado, nuts, seeds, or a drizzle of olive oil for energy and satiety
4. Staying hydrated: include water-rich foods like cucumbers, watermelon and oranges
You can contact Helen Batmany at [email protected]
