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You might be wondering what the right foods are to eat to get you through the fasting day in the best possible way. It’s always best to make sure that your meals are well balanced and contain foods from all of the main food groups. These food groups are:

1. Starchy carbohydrates
2. Fruit and vegetables
3. Protein foods
4. Dairy foods

The eatwell guide (below) shows us the proportion of these food groups that we need in our diet. All of our meals do not need to look like this but on average these proportions show what our diets should provide. 

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Whether it’s suhoor or iftar you should base your meals on starchy carbohydrates which provide us with essential energy which is released slowly in order to keep us feeling fuller for longer. Examples of starchy carbohydrates include:

• Bread
• Rice
• Potatoes
• Pasta
• Cereals
• Noodles
• Cous cous

There are also those carbohydrates with a lower glycaemic index (GI) which may keep hunger at bay for longer. Different carbohydrates are digested and absorbed at different rates and the GI is a measure of how quickly each carbohydrate-based food makes blood sugar (glucose) levels rise after eating them. Foods with a high GI are those which are rapidly digested, absorbed and metabolised and result in greater fluctuations in blood sugar levels. Low GI carbohydrates on the other hand produce smaller fluctuations in your blood glucose, helping you feel fuller for longer. Examples of low GI carbohydrates include:

• Granary, seeded, pumpernickel or rye bread
• Oat-based cereals such as porridge or muesli
• Wholegrain or bran based cereals such as All Bran and fruit ‘n fibre
• Basmati or long grain rice
• Sweet potatoes or new potatoes
• Wholegrain Pasta

Most of us require around 6-10 portions of carbohydrate foods a day. The amount that you need is dependent on your size and therefore your energy requirements. A portion of starchy carbohydrate is approximately:

• 1 medium slice of bread or toast
• 4 tablespoons of breakfast cereal
• 2 tablespoons of muesli
• Half a pitta bread or chapatti
• 2 boiled or baked potatoes, each the size of a small egg
• 1 tablespoon of  cooked rice or pasta

Protein is an essential part of our diet. Protein foods include meat, fish, chicken, lentils, beans and eggs. We should try to eat 2-3 portions of protein foods per day so ensure you have at least one good source of protein at suhoor and 1 good source of protein at iftar. Try to reduce the fat content of your protein foods by choosing lean cuts of red meat or taking the skin off chicken. Two portions of fish a week is recommended as part of a healthy diet. At least one of these portions should be oily fish such as sardines, pilchards, mackerel, trout, salmon or fresh tuna. The omega-3 fatty acids from such fish have a beneficial effect on our heart. Examples of a portion of protein include:

• 75-100g (3-4 oz) of red meat, chicken, oily fish or offal
• 100-125g (4-5 oz) of white fish without batter or breadcrumbs
• 2 eggs
• 4 tablespoons of pulses e.g. lentils, baked beans or chickpeas

It’s worth noting that pulses also have a low GI so combining them with some low GI carbohydrates is a great idea for a meal.

You should also try to eat 2-3 portions of dairy products a day. Dairy foods are the best source of calcium which is required to keep our bones in good shape. Dairy foods also provide us with protein too. It’s best to use low fat varieties such as low fat cheese and semi-skimmed milk. A single portion is:

• 200 ml of milk
• A small pot of plain, low fat or diet yoghurt
• A matchbox size piece of cheese

Those people with intolerances to dairy can use soya, nut or oat based milks and yoghurts. Buy those which are fortified with calcium so as to not miss out on this important nutrient.

You may have heard of the government target to try and eat 5 portions of fruit and vegetables a day. This doesn’t mean 5 fruits and 5 vegetables but rather a total of 5 so you may have for example 2 portions of fruit and 3 portions of vegetables in a day. Fresh, frozen or tinned fruit and vegetables all count towards this target. Fruit and vegetables provide us with essential vitamins and minerals as well as fibre which is required for good bowel movement. A single portion of fruit or vegetables is:

• A medium apple, orange, peach, pear, banana or other fresh fruit
• 2 satsumas, clementines, plums, apricots or mandarins
• 150-200 ml of fruit juice
• A handful of grapes or cherries
• 1 tablespoon of dried fruit
• 3 dates or prunes
• 3 heaped tablespoons of vegetables(about 80g)
• A bowl of side salad
• One large slice of melon or pineapple

It’s important to note that having more than 1 glass of fruit juice or a fruit smoothie does not count as more than one portion of fruit. This is because such drinks do not contain any fibre and having more than a single glass would result in you having more sugar than you need. Excess sugar in your diet can often lead to weight gain. It’s very easy to drink nice tasting sugary drinks so it’s good to be aware of this.

Fatty and sugary foods should only make up a tiny fraction of your whole diet. Foods high in fat and sugar such as crisps, chocolates, cakes and pastries are high in calories so are best eaten in small portions and only occasionally, especially if you’re trying to lose weight. It’s important to enjoy your food so don’t deprive yourself of the occasional treat. Just remember to be sensible about it. Portion control is key and don’t overlook healthier alternatives like fruit which can be enjoyed on their own or with a small scoop of ice-cream or some yoghurt perhaps.

Some often think that carbohydrates are bad for you and that they cause weight gain. If you eat too much of them, i.e. more than what your body requires, then of course you would put on weight. But starchy carbohydrates are actually naturally low in fat, and as mentioned earlier should make up the main part of the diet. An equivalent weight of fat has actually more than double the amount of calories as carbohydrates.

There are several types of fats and we do need some of these in our diet. The best fats are monounsaturated and polyunsaturated fats which provide essential fatty acids and fat soluble vitamins. They also help to maintain healthy cholesterol levels so can be eaten in small amounts. All fats are high in calories so should be eaten only in small quantities.

Monounsaturated fats are found in:

• Avocadoes
• Olives
• Olive oil
• Rapeseed/vegetable oil
• Almonds
• Cashews
• Hazlenuts
• Peanuts
• Pistachios

As for polyunsaturated fats, these can be found in:

• Oily fish
• Corn oil
• Sesame oil
• Soya oil
• Flaxseed
• Sesame seeds
• Sunflower seeds/oil
• Walnuts/walnut oil

The fats that you should limit in particular are saturated and trans fats since they increase the amount of cholesterol in your blood. Too much cholesterol in the blood has the potential to block arteries and cause coronary heart disease and stroke. So do swap these fats for the unsaturated fats mentioned above when given the choice and keep your intake of these fats to a bare minimum.

Saturated fats are found in:

• Processed meats like sausages and burgers
• Fatty meats
• Hard cheeses including cheddar
• Whole milk and cream
• Butter, lard, suet and ghee
• Palm oil and coconut oil

As for trans fats, these are found in:

• Fried foods
• Takeaways
• Biscuits
• Cakes
• Pastries
• Hard margarines

The key message with fats is that they are all high in calories and should be eaten sparingly. You should always go for monounsaturated and polyunsaturated fats in preference to saturated and trans fats. Since all fats are high in calories, even the use of olive or vegetable oil when cooking should be restricted else it could contribute to weight gain. Use low fat cooking methods like grilling, baking, dry roasting, microwaving and braising.

Fibre is also an important part of our diet. Government guidelines recommend that we should have at least 30 g of fibre per day. There is evidence that eating plenty of fibre is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer. Choosing foods with fibre also make us feel fuller, while a diet rich in fibre can help digestion and prevent constipation. Good sources of fibre include wholemeal carbohydrates, fruits, vegetables, porridge, bran based cereals, lentils, beans and chick peas. You could increase your fibre intake by:

• Choosing a high fibre breakfast cereal e.g. bran flakes or porridge
• Choosing wholemeal or granary bread instead of white bread
• Eating the skin from potatoes
• Including salad with your meal or having fruit as a dessert
• Adding vegetables or pulses to curries, stews and sauces

Don’t forget the importance of fluid in your diet. This is essential at suhoor time to prevent dehydration during the day. As a rough guide you should aim to have between 6-8 cups of fluid per day. The best drinks to go for are water, skimmed or semi-skimmed milk, and sugar-free drinks such as tea and coffee. Fluids are also essential to prevent constipation as fibre alone will not prevent this.

So to summarise, you want to try and keep your meals as balanced as possible. They should be based on a starchy carbohydrate and perhaps those of a lower GI if you’re someone who tends to feel hungry more often. Throw in some lean protein in all meals such as chicken, fish, eggs or pulses. Ensure you have 2-3 portions of dairy a day like a glass of milk at suhoor and a yoghurt at Iftar for example. Aim for 5 portions of fruit and vegetables a day. Remember that fruit makes a good dessert and vegetables can be added to recipes or eaten as part of a salad with your meal. Examine your diet and make sure you’re choosing some high fibre options and ensure you’re having 6-8 cups of fluid per day to keep you well hydrated throughout the month. Do allow yourself the occasional treat but remember to keep fatty and sugary foods to a minimum.

Halim Ahmed

Dietitian

Check out our Ramadhan section to view products for Ramadhan

Eating well during Ramadhan

Published on April 26, 2019

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Excerpt

You might be wondering what the right foods are to eat to get you through the fasting day in the best possible way. It’s always best to make sure that your meals are well balanced and contain foods from all of the main food groups. Read on to get more information on the best possible way

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