What is Good Nutrition During the Fasting Month?

Hello friend Hermina, the holy month of Ramadan has arrived, it's time for Muslims around the world to fast for one month of Ramadan. Ramadan fasting is a form of worship that involves refraining from everything such as eating, drinking and other bad things. This obligatory fast is carried out from sunrise to sunset.

One way is to refrain from eating and drinking for approximately 14 hours. How do you keep your body fit and fit while fasting for a month? You definitely have to arrange good nutrition.

The purpose of Ramadan fasting is that apart from increasing faith, it is also good for health. Maintaining Health While Fasting

The purpose of fasting in the month of Ramadan is that apart from worship, it can also provide good health benefits. So that the benefits of fasting can be felt in terms of health, it is necessary to regulate a good diet because during fasting, eating patterns will change.

The habit of eating 3 times a day has changed to only 2 times a day, namely at dawn and breaking the fast. Therefore, eating patterns and fluid intake in the body must still be maintained and controlled. During fasting, the body lacks food and drink intake of around 20-30% of normal levels.

How to meet nutritional needs during fasting can be arranged into 2 or 3 meals, namely at dawn, when breaking the fast and after tarwih prayers. It is recommended to have your last meal 2 hours before bedtime. Apart from maintaining good eating, drinking and sleeping patterns, when fasting it is also recommended to do physical activity for around 20-30 minutes.

 

 

 

 

How to Meet Nutritional Needs During the Fasting Month?

How to meet nutritional needs during the fasting month can be arranged into 2 or 3 meals, namely at dawn, at breaking the fast and after Tarawih worship. The last time you should eat is 2 hours before bed.

 

 Eat Sahur, wake up first, drink a medium glass of water and eat with balanced nutrition. Eat complex carbohydrates such as brown rice, potatoes, corn or sweet potatoes, reduce white rice and add vegetables. 2 side dishes in the form of animal and vegetable side dishes to meet protein needs.

Don't forget vegetables to meet your vitamin and mineral needs and also to meet your fiber needs. Fiber will provide a longer satiety effect.

If necessary, add one portion of fruit, apart from meeting your needs for vitamins, minerals and fiber, you can also meet your fluid needs. Add one medium glass of water before imsyak

 

Breaking the fast

Start breaking the fast with something sweet, for example dates, cut fruit, pure coconut water, you can also drink sweet drinks such as sweet tea or compote, but only to taste.

 

Dinner is done after taraweh prayers and serves to complement the iftar meal and is not a heavy meal, for example fruit to meet vitamin and fluid intake or milk to meet protein intake.

 

If you want a daily consultation on sugar or a good nutritional pattern, please consult Hermina Bitung Hospital with the Clinical Nutrition Specialist, Dr. Patricia FC Halim Puteri, SpGK