With a few days of Ramadan left, doctors advise portion control

Muscat: Although there are only a few days of Ramadan remaining, eating excessive amounts of salty snacks, sugary sweets and fried foods, after breaking the fast, could lead to long-term health problems such as diabetes, obesity, blood pressure and high cholesterol.

Advice on portion control and healthy eating was also issued by the Gulf Health Council (GHC) of the Gulf Cooperation Council.

Nutritionists in Oman also agree with the counsel and have emphasized the importance of sensible eating, especially after fasting for a greater part of the day.

“It is not only about portion control alone, but about the quality of food and how nutrient dense it is,” explained Dr Maisa Mahmood Al Sarmi, a dietician at Al Hayat International Hospital.

 “It’s about the inclusion of all major food groups such as complex carbohydrates, proteins and healthy fats. If you add a good amount of healthy proteins along with carbohydrates and fats, you will have satiety.

“Thinking that the body will accept more food while breaking the fast is wrong,” she added. “Indulging in overeating, especially during iftar, may cause indigestion and reflux, as there is then less time between Iftar and suhoor.”

In keeping with Al Sarmi’s advice, the GHC advised people to think about the nutritional value of their meals before filling their plates. Its recommendation was to make vegetables and fruits half the contents of the plate, the other half being carbohydrates from whole grains.

People are also advised to reduce the intake of salts and sugars such as sweets and soft drinks that may cause many health problems such as diabetes, obesity and high blood pressure. Avoiding saturated fats are a must as they raise cholesterol and increase the likelihood of diseases in people.

People can reduce the amount of sugar they eat by eating sweets only on certain days (such as weekends), or replacing them with healthy alternatives such as fresh, frozen and dried fruits and eating sweets that have less fat and sugar.

“Eating meals that are salty and spicy may increase thirst and the body’s need for water: Eating such foods are not recommended at suhoor as they may cause extreme thirst, leading to more fluids in the stomach, rather than having a balanced meal.” explained Al Sarmi.

“Try drinking fluids several times through the night, even if you are not feeling too thirsty.

“You should also cut down caffeinated drinks like coffee, tea and colas as these have a diuretic effect and cause fluid loss,” she added. “Try incorporating foods from all major food groups, including fruits and vegetables. Consuming fibre-rich foods such as oatmeal, whole grains and chickpeas during Ramadan is also ideal as they are digested slower than processed foods, so you feel full longer.”

The GHC has also provided ways to automatically include more fruit and vegetables in diets. Ideas include keeping fruits in places where they can be seen easily, such as a fruit bowl or glass jar, making recipes that incorporate more fruits and vegetables and trying fruits and vegetables of different colours and varieties, as they are vital for a healthy diet.

People are also encouraged to use more fruit and vegetables while making snacks. They can also add them to foods made on a daily basis. For example, carrots can be added to sauces or mixes, while vegetables can be mixed in with mashed potatoes.

Fasting will not just bring physical benefits, but provide balance to mental wellbeing also, explained Dr Amira Al Raidan, head of the Mental Health Department at the Ministry of Health.

“Fasting has many advantages when it comes to tackling chronic diseases as well as at psychological levels,” she said. “It is very important that we benefit from fasting, because it can provide many routes to achieving psychological balance. For example, fasting helps a person curb feelings of anger and other negative emotions. This helps many people learn patience.”

“Fasting is also a way to reduce the severity of mental illnesses and behavioural disorders such as mental anxiety and depression,” explained Al Raidan. “Fasting can help reduce the severity of these disorders by distracting oneself from thoughts related to anxiety and frustration, while committing them to visit the doctor to tackle their issues, and take their medicine on time.”

While it is traditional to fast during Ramadan, people who have diabetes need to consult with doctors before committing to fasting.
“Diabetes patients must consult a doctor to determine whether they can fast,” said Dr Ihsan Al Lawati, endocrinologist and diabetes specialist at Al Nahda Hospital. “The attending physician will perform some tests and discuss modifications to diet, physical activity and insulin dosage to reduce any risks that the patient may be exposed to while fasting.”