Avoid tea during Ramadan

Nutrition expert Nabila el-Helw speaks to Arabstoday about the kinds of food to be taken during the fasting month of Ramadan for optimum health. Iftar is the name of the meal taken at sunset to break the fast, Suhoor is the meal taken before dawn prior to the fast commencing. Arabstoday: Ramadan this year is in the heart of summer. What is your nutritional advice for this fasting month? NH: We all know that fasting has a  function in helping the body to eliminate all toxic materials and it’s the most appropriate way to help your digestive system activate the liver, so my advise is to find a  nutrition system which suits fasting and summer. The Iftar table must include a wide variety of food including a balance of all nutritional elements, as it is important to eat well but without excess before sleeping. Arabstoday: It is said that fasting is the best way to lose weight but some women complain about gaining weight in Ramadan, how do you see that? NH: Fasting is very useful for people suffering from excess weight as it is the best opportunity to lose the weight your body can gain over the year.  While you are fasting, your body uses the reserves of stored fat  to compensate the lost energy so it is a natural way to diet. But it is important not to eat fatty food during Iftar, especially food full of cholesterol. Arabstoday: How can we compromise between traditional food and achieving a good fast without harming our health? NH: The Moroccan kitchen is full of special ingredients to be presented at the Iftar and Suhoor tables in the family tradition, which can't be dismissed, but should be taken in moderation. Choose foods which least affect your weight and are healthy, such as fruit, vegetables, dairy products and grains. Arabstoday:  What kind of food is appropriate when Ramadan falls in the summer? NH: Appropriate food in at this time of the year is food which is slow to release in the digestive system such as  barely, wheat, oats, beans, semolina, lentils, and flour made of whole wheat, also unpolished rice and vegetables like green beans, peas, squash, spinach, and green beets, in addition to iron-rich foods such as dried fruits - especially apricots, almonds, peaches, and figs.  For Iftar I advise dates as they are full of sugar, potassium, carbohydrates, and magnesium. Almonds are high in protein, fibre and low in fat, and  I  also recommend bananas as they are a good source of potassium. It is  very important to drink plenty of water and fruit juice at night in order to compensate for fluids lost during the fast. Arabstoday: Ho long does food take to digest? NH: Food that is easy to digest takes from 3 to 4 hours, while heavier food on the digestion takes from 8 to 9 hours, so it's important to avoid fatty food, fried food, and food full of sugar as they are harder to digest and can cause indigestion resulting in weight problems. Also I advise against drinking large amounts of tea during Ramadan because it is a diuretic and therefore causes urination, resulting in leakage of mineral materials that the body needs during the day. Arabstoday:  What about soda water? NH: Soda water should be totally avoided as it produce materials which harm the digestive system.  It is better to drink natural fruit juices or plain water, especially people who suffer from constipation, as not drinking causes  hemorrhoids which are painful cracks in the anal canal.  Balance in nutrition is the only life guarantee. Arabstoday:  What is your advice for people who sleep a lot during Ramadan? NH:  Generally, sleeping is good, its normal, and some people escape fasting by sleeping, especially as Ramadan this year is in the summer with long days.  I advise a  short siesta after the Iftar meal but not a long sleep which doesn't benefit the body and causes the muscles to become idle.