Choosing Nurturing Foods During Ramadan

Starting on April 2nd, millions of Muslims around the world will observe the month of Ramadan. For the first time in my life, I will have the honour of sharing this sacred time of year with my husband and family in Morocco. I look forward to sharing with you my experiences (and all the delicious foods!!) visiting our second home in the coming months! 

Ramadan is a time for self- and spiritual-reflection, growth, and for communities and families to come together. For a full month, many Muslims will dedicate themselves to fasting from sunrise to sunset. Fasting symbolizes the cleansing of the soul, and it inspires self-discipline and empathy for those in need. This special time of year also encourages Muslims to carry out acts of generosity. As a registered dietitian, I also see Ramadan as a time to honour our bodies, our health and as an opportunity to eat healthy to feel our best. 

For many Muslims in Canada, Ramadan in the spring means longer days and more sunlight. This means that the fast could last for up to 14 hours! Many will continue their daily routine, going to work or to school, and showing up for their daily commitments. This can absolutely influence energy levels, physical performance, and mood, so following a healthy and balanced diet and choosing nurturing foods during Ramadan is key! 

What can you do? 

Choose foods that contain complex carbohydrates, protein, and healthy fats – they release energy slowly, keeping you feeling full longer during those hours of fasting. 

Complex carbohydrates can be found in plant-based food. For example:

• Whole grains: quinoa, whole grain pasta, whole grain bread, whole oats or oatmeal, whole grain brown or wild rice
• Vegetables and fruits
• Legumes (which are also a source of protein!)
  • brown, green or red lentils
  • chickpeas and split peas
  • dried beans such as black beans and kidney beans

Protein can be found in plant and animal sources. Including protein foods not only keeps you full for longer but also helps prevent muscle loss. For example:

• eggs
• lean meats and poultry
  • lean cuts of beef, pork and wild game
  • turkey
  • chicken
• fish and shellfish
  • trout
  • shrimp
  • salmon
  • scallops
  • sardines
  • mackerel
• nuts and seeds, like peanuts, almonds, cashews, nut butters and sunflower seeds
• lower fat dairy products, like milk, yogurt and lower sodium cheeses
• fortified soy beverages, tofu, soybeans and other soy products

Healthy fats come from plant-based sources and fatty fish. Including some healthy fats as part of your meals can help keep you feeling satisfied. 

For example: 

• nuts and seeds
• avocado
• fatty fish like trout, salmon, herring, and mackerel
• vegetable oils
• soft margarine

Ramadan Mubarak!

Jenn Giurgevich is the founder of Spark Nutrition & Health, a virtual nutrition consulting business.
Visit www.sparknutritionandhealth.ca for more information.