RAMADAN : A MONTH OF FASTING OR FEASTING? WHAT SHOULD YOU EAT?

MAHE RAMADAN FASTING : What to Eat and What to Avoid?

Mahe Ramadan is the ninth month in the Islamic calendar. During the whole month, faithful observers of Islam fast from sunrise (Sahour) to sunset (Iftar). During the fast, no food or drink is consumed, and thoughts must be kept pure. Followers of Islam believe that fasting helps the Muslim learn patience, modesty, and spirituality. Mahe Ramadan is not just about fasting but also about overcoming their temptation for food and all other wrong desires. Apart from physical health, Mahe Ramadan is more about your spiritual well being.

During meal times in Mahe Ramadan, Muslim families will typically gather round to enjoy a rich spread. After all, there is no better way to mark the start or end of fasting than with your favorite savory foods. Or is there?

When deciding what to eat during Mahe Ramadan, remember that Iftar and Suhoor help sustain your fast the following day, so consuming the right food is important.

Consuming wrong kind of food, will only make you feel heavy and bloated and not provide you with the essential nutrients required during this period.

                     

Here is a list of foods that one can consume for the entire month, it is absolutely general and for healthy individuals.

Please Comment below if you have any further questions.

This Balanced meal plan will help maintain your energy levels and also provide you with the necessary calories, proteins, fats, vitamins & minerals required.

Things to be kept in Mind this Mahe Ramadan :

• Do not over consume or in excess anything.
• Avoid oily, fried items.
• Avoid outside food or any Junk food in suhoor, iftaar or anytime during Ramadan. Consume homemade food.
• Increase your Water intake, and if dehydrated add electrolytes to it.
• Restrict consuming carbonated beverages, sodas, colas or any sugary drink during Ramadan.
• Restrict packed and processed food items as it contains more sodium, which will trigger more thirst.
• Don't drink large amounts of water at iftaar time. Take sips at iftaar then a glass of water after every 1-2 hours gap.
• Consume more of whole carbohydrates like whole cereals, good quality protein like chicken, fish, eggs or pulse & cereal combination and whole vegetables and fruits for fibre, vitamins and minerals.
• Avoid Exercising immediately after iftaar. Exercise after 2 hours of eating.
• Remember Fasting is about controlling your temptations. 

Get off to a Great Start with the Power of a Great Breakfast!

Breakfast is the most important meal of the day since you are breaking your 8-10 hours of fast/gap after the night meal on the previous day i.e dinner and also very important from the nutritional point of view.

It is said to be adequate if it contains the main food groups namely; energy giving, body building and protective foods and provides approximately one-third of the day's recommended dietary allowance.
It will boost the energy level and help to maintain the energy level of the person throughout the day and prevent physical and mental fatigue.
Skipping breakfast or eating inadequate breakfast in quantity or quality can increase the risk of undernourishment on the one hand and on the other hand, may lead a person to overeat later in the day.

Some of the reasons for persons consuming inadequate breakfast include :-
-Lack of knowledge about its importance
-lack of time to prepare breakfast
-lack of appetite in the morning

Breakfast intake was found to enhance cognitive performance among elementary school children. Boys and girls both showed enhanced spatial memory and girls showed improvement in short-term memory after consuming oatmeal. Oatmeal provides a slower and more sustained energy source, which improved the cognitive performance.

Breakfast food preparations:
Plain paratha, stuffed paratha, chapati, bhakri or rotla, porridge/dalia (salted, with vegetables, milk), lapsi, idli/dosa, dhokla, muthia, upma, uttapam, poha, cheela/pudla, thepla, vermicelli (with vegetables, milk) bread, sandwiches.

Beverages : Milk plain, tea/coffee/fruit juice/ lassi
Accompaniments : Raw fruits or chutneys
For non-vegetarians : Egg preparations may be used.

"Skin-happy Foods"

Food for Great Skin :-
1. Whole Grains like whole wheat breads & chapatis, whole wheat pastas, oats, barley, brown rice.

2. Vegetables like Carrots, capsicum, tomatoes, broccoli, and all kinds of green leafy vegetables like spinach, fenugreek leaves, colocasia leaves, etc.

3. Fruits such as papaya, guava, strawberries, watermelon, pineapple, oranges, lime and all other citrus fruits for vitamin A, Vitamin C and antioxidants.

4. Nuts and seeds like almonds, walnuts, flax seeds for omega-3 fatty acids and vitamin E.

5. Eggs, dairy products and fish should also be taken on a daily basis for omega-3 fatty acids, zinc, selenium, etc.

6. A well Hydrated body flushes out all the toxins. Therefore, 2-3 liters of fluids should be taken everyday.

7. Apart from all this, Oily & junk food, processed food items, excessive sugar consumption, colas and high sugar beverages, alcohol & smoking should be completely avoided.

Vitamin C - Sources & Benefits.

Wound healing, Skin repair, detoxification, an antioxidant, a Stress buster - You name it and you get it in all the fruits especially citrus fruits and vegetables which are rich sources of Vitamin C.

Vitamin C also referred to as ascorbic acid/ascorbate, appears to be important for plants and animals in order to combat oxidative stress and in plants it may even modulate gene expression. Highly evolved mammalian species seem to have lost the ability to synthesize Vitamin C. Hence, it must be supplied by the diet in some vertebrates including man.Vitamin C is water soluble and tends to get easily destroyed on exposure to air, light, alkali and heat.

Recommended Dietary Allowance for Vitamin C 

Infants require 25 mg of vitamin C as per recommendations given by ICMR (2010). The recommendations for children from 1-9 years; adolescents from 10-17 years and all adults is 40 mg/day for vitamin C. During pregnancy and lactation, requirements are higher - 60 and 80 mg/day respectively.
The institute of Medicine in the US has pointed out that persons who smoke need more vitamin C, since they face more oxidative stress as compared to non-smokers.

FOOD SOURCES OF VITAMIN C 

Many fruits and vegetables are sources of vitamin C.
However the vitamin is highly labile since it is easily destroyed by prolonged storage, heating and exposure to air/light. Hence, it is advisable to obtain vitamin C from raw fruits and vegetables.

Some rich sources of Vitamin C (mg/100 g) are :

• Amla - 600 
• Drumstick leaves - 220
• Guava - 212
• Turnip greens - 180
• Capsicum - 137
• Coriander leaves - 135
• Cabbage - 124
• Green chillies - 111
• Radish leaves - 106
• Lime - 63
• Lemon - 39
• Orange - 30

Functions of Vitamin C

Collagen Synthesis :-

Collagen is a fibrous protein, present in skin, bone, tendon, cartilages and teeth. Vitamin C supports the formation of muscle fibers in connective tissues and speeds up the healing process. Therefore, Vitamin C is important in wound healing and formation of scar tissue, formation of matrix of bones, cartilages and connective tissues. Therefore patients with burns, injuries or who have undergone surgery need adequate vitamin C intakes. It will also help in skin related issues like scars, dull skin, and helps prevent aging.

Acts as an Antioxidant :-

Ascorbic Acid is a naturally occurring cytosolic antioxidant that prevents damage caused by free radicals. It helps to regenerate Vitamin E. It has been suggested to be helpful in reducing the risk of many chronic diseases.

Iron Absorption :-

Vitamin C converts ferric form of iron into the ferrous form of iron and thereby improves the absorption of ferric iron or non-heme iron, present in plant foods.

Promotes Immune Function :- 

It helps prevent infections and helps to control inflammation. Vitamin C may have antiviral activity and may help in reducing the severity of symptoms of cold. It enhances the activity of natural killer cells that are a part of the body's surveillance against tumor cells in the early stages of tumor development.

Synthesis of Neurotransmitters :-

Synthesis of adrenalin, a stress hormone requires Vitamin C.
Ascorbate is also involved in conversion of tryptophan to serotonin, a relaxing neurotransmitter.
The enzyme involved in synthesis of nor-epinephrine from dopamine is vitamin C dependent.
So next time you are stressed out, don't forget to grab a glass of orange juice or a bowl of fruit salad.

Detoxification :-

Helps in neutralizing the toxins and heavy metals like lead and cadmium. (present in polluted environment, cigarette smoke, water pipe lines and certain utensils). It Suppresses formation of nitrosamines (that are carcinogenic) from nitrites present in food.

Other Physiological Functions :-

Vitamin C may help in reducing blood pressure and provide protection against cardiovascular diseases.

Are you at a risk for Cardiovascular Disease?

10 Risk factors for Cardiovascular Disease 

The American College of cardiology has classified the risk factors into many categories based on the researches done.

1) Cigarette Smoking :

• Smoking is synergistic with other risk factors and directly influences acute coronary events including thrombus formation & plaque instability.  
• Risk also increases with increase in number of smokes per day.
• Nicotine and by-products of smoking are involved in the initiation and progression of atherosclerosis(Plaque Formation).
• Smoking reduces HDL (good cholesterol) and increases VLDL cholesterol(Bad cholesterol) and glucosse levels.
• Quitting smoking can reduce the CVD risk by 50%

2) LDL Cholesterol :

• A decrease of 1 mg/dl of LDL-C results in 1-2% decrease in the relative risk or CVD.
• Following factors increase LDL-C :

1. Aging
2. Genetics
3. Diet
4. Diabetes
5. Some anti-Hypertensive drugs
6. Obesity
7. Reduced estrogen levels

• Diets high in saturated fat and cholesterol elevate LDL-C.

Levels of LDL-C as per ATP-3 Classification :

1. <  100 mg/dl : Optimal Level
2. 100-129 mg/dl - Near Optimal
3. 130-159 mg/dl - Borderline high
4. 160-189 mg/dl - High
5. >190 mg/dl - Very High

3) Hypertension :

• About 50% of the first Myocardial infarction patients & 66% of the stroke patients have blood pressure higher than 160/90 mm Hg.
• Hypertension is normally present with other risk factors.

4) Diabetes.

5) Physical Inactivity :

• 30 min of moderate activity of moderate intensity is recommended.

5) HDL-Cholesterol :

•  An increase in HDl-C has a direct correlation with a decreased CVD risk.
• A low HDL-C  (<40 mg/dl) iis considered to be  risk factor.

6) Obesity :

• Android type(Apple shaped body type) of obesity is more prone to increase the risk to CVD as compared to the gynoid (Pear shaped body type) type.

7) Trans-Fat :

• They are produced in the hydrogenation process.
• Widely used in the food industry to manufacture hydrogenated fats and soft margarine.
• 50% of the trans-fatty acid intake comes from animal foods e.g. beef. butter, milk fats.
• Remaining 50% comes from hydrogenated oil.
• Other major sources are margarine. commercial frying fat, high fat baking goods, shortening.

8) Carbohydrate(CHO) intake :

• Restriction of sugar may lower the serum triglyceride levels.
• A vegetarian diet which in high in complex CHO is emphasized : make use of legumes, unrefined cereals, fruits & vegetables.
• These have a hypo-cholesterlemic effect. 

 9) Age :

• Incidence of pre- mature disease in men, 35-44 years of age is 3 times as high as the incidence in women of the same age.
• Thus, men above 45 years and women after 55 years are at an increased risk for CVD.

10) Family History :

• A family history of pre-mature disease is a strong risk factor even when other factors are considered.
• Numerous hyperlipidemias are inherited and lead to pemature CVD.
• If none of the parents have CVD, the % of the child getting CVD is 8%
• If 1 parent has CVD, the % of the child getting CVD is 16%
• If both have CVD, the % of the child getting CVD is 32%

Stay Tuned with Us for further dietary guidelines to prevent and fight CVD

FATS & OILS - A Guide to Cooking Oils.

Fats perform many vital functions in organisms. They are major components of cell membranes as well as hormones, pigments, etc.
They are essential for energy, growth, and development of the human body.
Composition of dietary fats considerably influences composition of cell membranes, adipose tissues and blood.

We will discuss Food sources of fats, consequences of insufficient or excessive consumption of fat, some of the dietary guidelines for fat intake and ways to reduce fat intake.

Food Sources of Fat :-

Dietary fats are obtained from animal and vegetable sources.

Vegetable Sources :-

• Vegetable Oils and Fats are usually obtained from nuts and oilseeds by extraction and expression. Oilseeds such as soyabean, groundnut, sesame, sunflower, safflower, mustard are commonly used vegetable oils.
• Oils from olive fruit, coconut and rice bran are also extracted.
• Refining is done to obtain transparent and odor free vegetable oils.
• Vegetable oils are converted into solid fats, such as vanaspati or margarine by the process of hydrogenation. 
• Vegetable oils have been found to protect from several chronic diseases like coronary heart disease on account of their fatty acid composition.
• Each vegetable oil differs in its fatty acid composition. These fatty acids are saturated fatty acid (SFA), monounsaturated fatty acids (MUFA) and polyunsaturated Fatty acids (PUFA)
• In addition some vegetable oils also contain essential fatty acids (EFA), phytosterols, tocotrienols inluding tocopherol (Vitamin E) and non-glycerides components that exhibit many health benefits. All the oils are rich in PUFA with varying amounts of n-6 and n-3 fatty acids.

Animal Sources :-

• Edible animal fats are usually obtained from cattle, sheep, goats, and fish.
• The quantity and quality of animal fats vary from species to species.
• Fat is inherently present in egg, poultry and fish but it is invisible that cannot be separated out. 
• The fat in milk can be separated and consumed independently, e.g. butter, cream, ghee (desi ghee).
• In general, animal fats contain more SFA, cholesterol and some fat soluble vitamins like Vitamin A.
• Consumption of excess amount animal fats may be harmful for health and increase one's risk for many degenerative diseases.

Fatty Acid Composition of Commonly Consumed Oils/Fats (g/100 g)

CONSEQUENCES OF INSUFFICIENT INTAKE OF FATS & OILS :-

Studies reveal that fat intake is linked with income. Low income groups tend to consume less fats and oils because its expensive. However some high income groups because of some awareness choose low fat diets for weight loss and so. Some also follow fad diets. 

Zero fat or low fat diets  (< 5% of the total calories) increase the risk of :-

• Essential fatty acid (EFA) deficiency and its consequences
• Compromised growth in children
• Inadequate intake of fat soluble vitamins (A, D, E, K), vitamin B12 and minerals such as calcium, iron and zinc
• Low fat and high carbohydrate diet may raise triglycerides and cholesterol levels
• Low fat diet does not offer protection against breast or colorectal cancer, cardiovascular disease.

CONSEQUENCES OF EXCESSIVE INTAKE OF FATS & OILS :-

It is not only the quantity of fat but the fatty acid composition also play an important role in causing adverse effects that are as follows :-

• More Adipose tissue ( fat cells) in the body
• Affecting or de-shaping the body contour
• Overweight & obesity
• Elevated levels of serum cholesterol and low density lipoprotein (LDL)
• Coronary heart diseases
• Certain types of cancer
• Inflammatory diseases
• Autoimmune diseases

Dietary Guidelines for fat intake given by the expert committee :-

• Dietary pattern should be based largely on whole foods and individuals should consume fruits & vegetables, wholegrains, seeds, legumes, other sources of dietary fiber and n-3 PUFA rich sea food.
• Intake of energy-dense processed foods, fried foods and sugar-sweetened beverages should be low.
• It is advisable to pay attention to portion size and to avoid consuming large portions of food.
• Moderate amount of dairy products, lean meat and poultry can be included in the diet.
• Along with this, it is important to have adequate physical activity to prevent weight gain and maintain desirable body weight in order to ensure optimal health especially for individuals who are predisposed to insulin resistance.

Further, in order to consume appropriate type and amount of fats, the following suggestions may be useful :

1. Consume Foods having high content of ALA (alpha - linolenic acid) and long chain n-3 PUFA.
2. Use Oils containing LA (linoleic acid) and oil containing both LA and ALA, eg. groundnut, sesame, rice bran, cotton seed and mustard.
3. Use blend of 2 or more vegetable oils (1:1)
4. Avoid partially hydrogenated fats, i.e. vanaspati (clarified butter) as a medium of cooking, frying and shortening.
5. Also avoid consuming foods prepared in it (processed, premix, ready to eat and fast foods) because it contains more trans fatty acids.
6. Consume low fat milk and dairy products as it contains CLA besides containing short chain fatty acids.
7. Limit the use of butter/ghee, they contain saturated fatty acids (SFA).
8. Consume Moderate amounts of red meat, such as beef and mutton as they are sources of saturated fatty acids (SFA).
9. Consume Some whole nuts, legumes, fish and sea foods in limited quantity to obtain omega-3 fatty acids.
10. Use correct combinations/blend of 2 types of vegetable oil.
11. Use frying oils that have high thermal stability instead of hydrogenated fat, e.g. palmolein/palm oil/sesame/rice bran/ cotton seed (single or blend)
12. Include MUFA rich foods in the diet. Oils like olive oil, ric bran oil, groundnut oil contain MUFA. Nuts like walnut also contain MUFA.

Experts have suggested combinations of vegetable oils that can be used for optimal health benefits.

Combinations of Vegetable Oils that can be used for Optimal Health Benefits

WAYS TO REDUCE FAT INTAKE :-

1. Use as little oil as possible for seasoning when making vegetable preparations, curries, dals, etc.
2. Limit or avoid use of oil/ghee for chapatis, phulkas, parathas, breads.
3. Avoid consumption of deep fried foods containing a lot of fat, such as samosa, kachori, sev puri, fried potatoes, chips, and other sweets.
4. Avoid consumption of too much of nuts like peanuts, almonds, coconut particularly dry coconut, etc.
5. Keep absorption of fat during frying to the minimum. Foods that are soaked in fat tend to be less palatable and give more calories.
6. Absorption of fat during frying can be minimized by heating the oil to the right temperature, keeping contact time of the food with the oil to a minimum, not overloading the frying pan (this will prolong cooking time and increase oil absorption). Also water content and fat content of the dough should not be too much (more water and fat increase fat absorption).
7. Minimize use of foods such as biscuits, cookies, wafers, chocolates, ice creams, kulfis, indian sweets, pastries, instant noodles, cakes, frankies, etc., they contain relatively high amounts of hidden/invisible fat.
8. Trim all fat from non-vegetarian foods.
9. read label information very carefully when purchasing processed foods.
10. Include more of fibre containing foods in the diet like whole grain cereals, vegetables, fruits.
11. Use low fat dairy products.

EXERCISE REGULARLY

CHOOSE HEALTHY OVER JUNK

Health Benefits of Garlic

• Garlic has been used effectively as food and medicine for many centuries.
• It has long been used as an antibiotic, antiviral and antifungal agent and a treatment for infection.

Garlic & Cancer :

1. Garlic & its allyl sufur constituents have been reported to exert their protective effects on colonic carcinogenesis.
2. Various studies have shown that garlic can slow the development of bladder, skin, stomach and colon cancer.
3. Risk of cancer in the distal colon was 50% lower in women with highest consumption of garlic than that of women who did not consume garlic.
4. In northern China, where garlic production is high, people have the lowest mortality from Stomach cancer in all of china.

Garlic & Cardiovascular Disease :

1. Regular use of garlic can be effective in reducing the risk of heart attack and stroke because it lowers total cholesterol and LDL Cholesterol and triacylglycerol concentrations without affecting HDL-Cholesterol concentrations.
2. On average, one-half to one clove of Garlic per day reduces hypercholesterolemia by 10%.
3. Reductions in blood pressure in response to garlic supplementation have also been seen.
4. Platelet aggregation is one of the first steps in the formation of blood clots. Garlic also increases fibrinolReReduction (breakup the clot) and inhibits platelet aggregation.
5. Researchers found that daily ingestion of 3g garlic for 6 months resulted in an 80% decrease in serum thromboxane B2 and a 20% decrease in coronary heart disease in middle-aged men.

So How do we include it in our Diet?

• Dried garlic is less effective than fresh garlic.
• The enzyme Alliinase present in garlic is inactivated by heat. The protective effect of garlic can be partially conserved, recommended by some scientists, that crushed or chopped garlic be allowed to "stand" for at least ten minutes prior to cooking.