Fasting Fasting

Fasting guidelines for men, women, Fasting guidelines for men, women, and chronic health conditionsand chronic health conditions

General Fasting GuidelinesGeneral Fasting Guidelines

Good nutrition is always neededGood nutrition is always needed Make wise choices for foodMake wise choices for food Do not over-indulgeDo not over-indulge Break your fast slowly, do not increase your Break your fast slowly, do not increase your

blood sugar too rapidlyblood sugar too rapidly Break your fast with something light like soup Break your fast with something light like soup

or datesor dates

Food PyramidFood Pyramid

6-11 servings from the grain group6-11 servings from the grain group 2-4 servings from the fruit group2-4 servings from the fruit group 3-5 servings from the vegetable group3-5 servings from the vegetable group 2-3 servings from the meat, Poultry, Fish, Dry beans, 2-3 servings from the meat, Poultry, Fish, Dry beans,

eggs, and Nuts groupeggs, and Nuts group 2-3 servings from the milk, yogurt, and cheese group2-3 servings from the milk, yogurt, and cheese group Use Fats, Oils, and sweets sparinglyUse Fats, Oils, and sweets sparingly

Grain GroupGrain Group

Serving =Serving =

1 slice bread.1 slice bread.

½ pita bread, bagel, bun, or English ½ pita bread, bagel, bun, or English muffin.muffin.

½ cup cereal, rice, or pasta.½ cup cereal, rice, or pasta.

3-4 small crackers.3-4 small crackers.

Fruit GroupFruit Group

Serving =Serving =

3 dates.3 dates.

1 apple, small banana, orange, 1 apple, small banana, orange, nectarine. nectarine.

¾ cup fruit juice.¾ cup fruit juice.

½ cup berries.½ cup berries.

½ cup diced, cooked, or canned fruits.½ cup diced, cooked, or canned fruits.

Vegetable GroupVegetable Group

Serving =Serving =

½ cup cooked or raw vegetables.½ cup cooked or raw vegetables.

1 cup leafy raw vegetables.1 cup leafy raw vegetables.

½ cup cooked legumes.½ cup cooked legumes.

Meat GroupMeat Group

Serving =Serving =

2-3 oz lean, cooked meat, poultry, or 2-3 oz lean, cooked meat, poultry, or fishfish

1 egg1 egg

1/3 cup nuts1/3 cup nuts

½ cup cooked legumes½ cup cooked legumes

Milk GroupMilk Group

Serving =Serving =

1 cup milk or yogurt.1 cup milk or yogurt.

1 ½ oz cheese.1 ½ oz cheese.

Fats, Oils, and sweetsFats, Oils, and sweets

include butter, margarine, salad dressings, oils, include butter, margarine, salad dressings, oils, mayonnaise, cream, sour cream, sauces, mayonnaise, cream, sour cream, sauces, dessert, candies, and soft drinks.dessert, candies, and soft drinks.

RememberRemember

What you eat is more important that how much What you eat is more important that how much you eatyou eat

Choose foods from each of the major food Choose foods from each of the major food groupsgroups

Do not overindulge in sweats or “wasted-Do not overindulge in sweats or “wasted-calorie” foodscalorie” foods

Meal planningMeal planning

FiberFiber

Fiber aids in maintaining the health of the Fiber aids in maintaining the health of the digestive tract and help to prevent or control digestive tract and help to prevent or control certain diseases.certain diseases.

Some people suffer from constipation during Some people suffer from constipation during Ramadan. Eating enough fiber is a good Ramadan. Eating enough fiber is a good solution.solution.

Fiber (cont.)Fiber (cont.)

Recommended amount of fiber is around 25 Recommended amount of fiber is around 25 grams.grams.

Good sources of fiber are whole grains, Good sources of fiber are whole grains, legumes, fruits, and vegetables.legumes, fruits, and vegetables.

Water, Water, WaterWater, Water, Water

Any person needs to drink between 8 to 10 Any person needs to drink between 8 to 10 glasses of water per dayglasses of water per day

Some good food choices to break your Some good food choices to break your fast are:fast are:

Fresh fruitsFresh fruits Fresh fruit juiceFresh fruit juice Porridge with skimmed milk and fresh or dried Porridge with skimmed milk and fresh or dried

fruit (go dates!!)fruit (go dates!!) Low-fat natural yogurt with fresh dried fruits Low-fat natural yogurt with fresh dried fruits

and seedsand seeds Boiled egg/grilled chicken/baked beans on Boiled egg/grilled chicken/baked beans on

whole meal toastwhole meal toast

Larger meal, a few hours later…Larger meal, a few hours later…

Whole-meal bread roll without butter (herbs instead), filled Whole-meal bread roll without butter (herbs instead), filled with egg and tomatoes, chicken and salads, low-fat cheese and with egg and tomatoes, chicken and salads, low-fat cheese and salad, or tuna with cucumber and tomato.salad, or tuna with cucumber and tomato.

Whole meal pasta with tomato based sauce, with a large saladWhole meal pasta with tomato based sauce, with a large salad Salad with fish, chicken, or low-fat cottage cheese. Add whole Salad with fish, chicken, or low-fat cottage cheese. Add whole

meal bread or ricemeal bread or rice Baked potato (no butter or oil) with tuna or low-fat cottage Baked potato (no butter or oil) with tuna or low-fat cottage

cheesecheese Vegetables (raw) with hummusVegetables (raw) with hummus

Good sahour foods….Good sahour foods….

Boiled egg with nan bread and fresh fruit juiceBoiled egg with nan bread and fresh fruit juice Low fat yogurt sprinkled with granola and Low fat yogurt sprinkled with granola and

fresh fruitfresh fruit Brain muffin, with scrambled eggs and white Brain muffin, with scrambled eggs and white

cheesecheese

Golden Rules….Golden Rules….

Avoid too much fat/sugar/salts and caffeineAvoid too much fat/sugar/salts and caffeine Always have fresh food availableAlways have fresh food available Stick to a low fat diet. Cut out fried foodsStick to a low fat diet. Cut out fried foods Choose fresh fruits and vegetables whenever possibleChoose fresh fruits and vegetables whenever possible Eat sweets in moderation – high sweat intake can give Eat sweets in moderation – high sweat intake can give

thrush to breastfeeding babies, sugar is a great thrush to breastfeeding babies, sugar is a great environment for bacteria to grow!!!environment for bacteria to grow!!!

ExerciseExercise

You still need to exerciseYou still need to exercise Used to maintain you current fitness level and Used to maintain you current fitness level and

gain strength for a less difficult deliverygain strength for a less difficult delivery Greatest appetite suppressant is exerciseGreatest appetite suppressant is exercise 20-minutes of aerobic exercise it great!!20-minutes of aerobic exercise it great!! When to do it?When to do it?

Caloric NeedsCaloric Needs

Adolescents – about 2500 cal /dayAdolescents – about 2500 cal /day Men- about 2200 cal/dayMen- about 2200 cal/day Women – about 2000 cal/dayWomen – about 2000 cal/day Pregnant women – about 2400 cal/dayPregnant women – about 2400 cal/day Breastfeeding women – 2800 cal/dayBreastfeeding women – 2800 cal/day

Fasting and for womenFasting and for women

3 serving of milk, yogurt and cheese 3 serving of milk, yogurt and cheese group are recommended for teenagers, group are recommended for teenagers, young adult, pregnant/lactating women, young adult, pregnant/lactating women, and women past menopause.and women past menopause.

Especially important nutrition for Especially important nutrition for womenwomen

IronIron Liver, beef, veal, Lamb, turkeyLiver, beef, veal, Lamb, turkey Iron enriched breads and cerealsIron enriched breads and cereals Dried beans, green leafy vegetable, raisins, Dried beans, green leafy vegetable, raisins,

dried prunes, apricotsdried prunes, apricots Nuts and seedsNuts and seeds Vit. C helps with the absorption of iron – drink Vit. C helps with the absorption of iron – drink

orange juiceorange juice

Nut. For women cont.Nut. For women cont.

Folic AcidFolic Acid Good sources of FolateGood sources of Folate Green leafy vegetables (Spinach, beets, and Green leafy vegetables (Spinach, beets, and

turnip greens), kidney, liver, beef, wheat turnip greens), kidney, liver, beef, wheat products, eggs.products, eggs.

Nut. For women cont.Nut. For women cont.

CalciumCalcium Especially important for any woman for good bone Especially important for any woman for good bone

development and managementdevelopment and management Prevents osteoporosisPrevents osteoporosis Important for breastfeeding mothers-when the child Important for breastfeeding mothers-when the child

breastfeeds it depletes your stores of calciumbreastfeeds it depletes your stores of calcium Examples: Milk group (milk, yogurt, cottage cheese, cheese).Examples: Milk group (milk, yogurt, cottage cheese, cheese).

Fish with bones (canned salmon), tofuFish with bones (canned salmon), tofuDark leafy vegetables, bok choy, broccoli, beansDark leafy vegetables, bok choy, broccoli, beansFigs, sunflower seeds, tahini, almond butterFigs, sunflower seeds, tahini, almond butterCalcium fortified soya milk, juices, and cerealsCalcium fortified soya milk, juices, and cereals

Fasting and PregnancyFasting and Pregnancy

Always consult your doctor about your wishes to fastAlways consult your doctor about your wishes to fast It is strongly advised that you do not fast if you are It is strongly advised that you do not fast if you are

suffering from Diabetes, Hypertensions, easting suffering from Diabetes, Hypertensions, easting disorders, or digestive system disordersdisorders, or digestive system disorders

During pregnancy the doctor may discourage you During pregnancy the doctor may discourage you from fasting during the summer months due to the from fasting during the summer months due to the high likelihood of dehydrationhigh likelihood of dehydration

Pregnant/breastfeeding women should drink at least a Pregnant/breastfeeding women should drink at least a minimum of 2 liters of water every day in non fasting minimum of 2 liters of water every day in non fasting hourshours

Fasting and preg. Cont.Fasting and preg. Cont. May get water in the form of non-caffeine drinks (ie. Juice, May get water in the form of non-caffeine drinks (ie. Juice,

sprite,milk), limit two per daysprite,milk), limit two per day Caffeine (in tea and coffee) actually dehydrates you moreCaffeine (in tea and coffee) actually dehydrates you more Low water consumption may make the pregnant woman Low water consumption may make the pregnant woman

experience “false” labor contractions called Braxton-Hicks experience “false” labor contractions called Braxton-Hicks contractionscontractions

If this happens, break your fast, drink plenty of water, and rest. If this happens, break your fast, drink plenty of water, and rest. With these interventions the contractions should slow down With these interventions the contractions should slow down and be irregular, if not contact your doctorand be irregular, if not contact your doctor

You may see a slight decrease in the amount that you can You may see a slight decrease in the amount that you can breastfeedbreastfeed

Feed baby more frequently during non-fasting hoursFeed baby more frequently during non-fasting hours Make sure to drink high calcium beverages such as milk AND Make sure to drink high calcium beverages such as milk AND

PLENTY of water when you are not fastingPLENTY of water when you are not fasting

Disclaimer for Late PregnancyDisclaimer for Late Pregnancy

There has been research conducted showing There has been research conducted showing that women that fast late in pregnancy have a that women that fast late in pregnancy have a harder time fasting and experience lower harder time fasting and experience lower levels of blood sugar and excessive hunger levels of blood sugar and excessive hunger (condition known as ‘accelerated starvation’) (condition known as ‘accelerated starvation’) it may be necessary to defer fastingit may be necessary to defer fasting

Call the doctorCall the doctor

Don’t be afraid to express your need/want to Don’t be afraid to express your need/want to fast to your doctor- they are there for youfast to your doctor- they are there for you

Make a plan/contract with the MDMake a plan/contract with the MD

Fasting and DiabetesFasting and Diabetes

Speak with your doctor if you are on diabetic Speak with your doctor if you are on diabetic medication, adjustment of medication may be medication, adjustment of medication may be necessary. necessary.

Especially if you are on insulinEspecially if you are on insulin Do not overindulge during non fasting hoursDo not overindulge during non fasting hours Continue your exercise routineContinue your exercise routine Test, test, test with your glucometer. Test, test, test with your glucometer.

LOW BLOOD SUGARLOW BLOOD SUGAR Weakness, dizziness, tiredness, poor concentration, perspiring Weakness, dizziness, tiredness, poor concentration, perspiring

easily, feeling shaky (tremor), unable to perform physical easily, feeling shaky (tremor), unable to perform physical activities, headache, palpitations are symptoms of low blood activities, headache, palpitations are symptoms of low blood sugar. sugar.

Plan certain important activities before the hunger of the Plan certain important activities before the hunger of the afternoon, or see if they can wait till after you break your fast. afternoon, or see if they can wait till after you break your fast.

Causes in non-diabetics: Having too much sugar i.e. refined Causes in non-diabetics: Having too much sugar i.e. refined carbohydrates especially during the meal before Dawn (sehri carbohydrates especially during the meal before Dawn (sehri or suhur) . The body produces too much insulin causing the or suhur) . The body produces too much insulin causing the blood glucose to drop. blood glucose to drop.

Remedy: Eat something at suhur (sehri) and limit sugar-Remedy: Eat something at suhur (sehri) and limit sugar-containing foods and drinks. Eat more protein.containing foods and drinks. Eat more protein.

Caution: Diabetics may need to adjust their medication in Caution: Diabetics may need to adjust their medication in Ramadan, consult your doctor. Ramadan, consult your doctor.

Fasting and ConstipationFasting and Constipation

Constipation can cause pain and bleeding and Constipation can cause pain and bleeding and can be associated with indigestion with a can be associated with indigestion with a bloated feeling. bloated feeling.

Causes: Too much refined foods, too little Causes: Too much refined foods, too little water and not enough fiber in the diet. water and not enough fiber in the diet. Remedy: Avoid excessive refined foods, Remedy: Avoid excessive refined foods, increase water intake, use bran and brown increase water intake, use bran and brown flour in baking. flour in baking.

Fasting and IndigestionFasting and Indigestion

Causes: Over-eating. Too much fried and fatty Causes: Over-eating. Too much fried and fatty foods, spicy foods, and foods that produce foods, spicy foods, and foods that produce wind e.g. eggs, cabbage, lentils, carbonated wind e.g. eggs, cabbage, lentils, carbonated drinks like Cola also produce gas. drinks like Cola also produce gas.

Remedy: Do not over-eat, drink fruit juices or Remedy: Do not over-eat, drink fruit juices or better still drink water. Avoid fried foods, add better still drink water. Avoid fried foods, add foods that produce a lot of gas ie. Cabbage. foods that produce a lot of gas ie. Cabbage.

LETHARGY ('low blood pressure') LETHARGY ('low blood pressure')

Excessive sweating, weakness, tiredness, lack of energy, Excessive sweating, weakness, tiredness, lack of energy, dizziness, especially on getting up from sitting position, pale dizziness, especially on getting up from sitting position, pale appearance and feeling faint are symptoms associated with appearance and feeling faint are symptoms associated with "low blood pressure". This tends to occur towards the "low blood pressure". This tends to occur towards the afternoon. afternoon.

Causes: Too little fluid intake, decreased salt intake. Causes: Too little fluid intake, decreased salt intake. Remedy: Keep cool, increase fluid and salt intake. Remedy: Keep cool, increase fluid and salt intake. Caution: Low blood pressure should be confirmed by taking a Caution: Low blood pressure should be confirmed by taking a

blood pressure reading when symptoms are present. Persons blood pressure reading when symptoms are present. Persons with high blood pressure may need their medication adjusted with high blood pressure may need their medication adjusted during Ramadan. They should consult their during Ramadan. They should consult their doctor. doctor.

HEADACHEHEADACHE

Causes: Caffeine and tobacco-withdrawal, doing too Causes: Caffeine and tobacco-withdrawal, doing too much in one day, lack of sleep, hunger usually occur much in one day, lack of sleep, hunger usually occur as the day goes by and worsens at the end of the day. as the day goes by and worsens at the end of the day. When associated with "low blood pressure", the When associated with "low blood pressure", the headache can be quite severe and can also cause headache can be quite severe and can also cause nausea before Iftar (Breaking Fasting). nausea before Iftar (Breaking Fasting).

Remedy: Cut down caffeine and tobacco slowly Remedy: Cut down caffeine and tobacco slowly starting a week or two before Ramadan. Herbal and starting a week or two before Ramadan. Herbal and caffeine-free teas may be substituted. Reorganize caffeine-free teas may be substituted. Reorganize your schedule during the Ramadan so as to have your schedule during the Ramadan so as to have adequate sleep. adequate sleep.

MUSCLE CRAMPSMUSCLE CRAMPS

Causes: Inadequate intake of calcium, Causes: Inadequate intake of calcium, magnesium and potassium foods. magnesium and potassium foods.

Remedy: Eat foods rich in the above minerals Remedy: Eat foods rich in the above minerals e.g. vegetables, fruit, dairy products, meat and e.g. vegetables, fruit, dairy products, meat and dates. dates.

Caution: Those on high blood pressure Caution: Those on high blood pressure medication and with kidney stone medication and with kidney stone problems should consult their doctor. problems should consult their doctor.

PEPTIC ULCERS, HEART BURN, GASTRITIS PEPTIC ULCERS, HEART BURN, GASTRITIS

AND HIATUS HERNIAAND HIATUS HERNIA

Increased acid levels in the empty stomach in Increased acid levels in the empty stomach in Ramadan aggravate the above conditions. It presents Ramadan aggravate the above conditions. It presents as a burning feeling in the stomach area under as a burning feeling in the stomach area under the ribs and can extend up to the throat. Spicy foods, the ribs and can extend up to the throat. Spicy foods, coffee, and Cola drinks worsen these conditions. coffee, and Cola drinks worsen these conditions.

Medications are available to control acid levels in the Medications are available to control acid levels in the stomach. People with proven peptic ulcers and hiatus stomach. People with proven peptic ulcers and hiatus hernia should consult their doctor well before hernia should consult their doctor well before Ramadan. Ramadan.

KIDNEY STONESKIDNEY STONES

Kidney stones may occur in people who have Kidney stones may occur in people who have less liquids to drink. less liquids to drink. Therefore, it is essential to drink extra liquids Therefore, it is essential to drink extra liquids so as to prevent stone formation. so as to prevent stone formation.

Avoid high calcium foods. Avoid high calcium foods.

JOINT PAINS JOINT PAINS

Causes: The  increased pressure on the knee Causes: The  increased pressure on the knee joints during Salat. In the elderly and those joints during Salat. In the elderly and those with arthritis this may result in pain, stiffness, with arthritis this may result in pain, stiffness, swelling and discomfort. swelling and discomfort.

Remedy: Lose weight so that the knees do not Remedy: Lose weight so that the knees do not have to carry any extra load. Exercise the have to carry any extra load. Exercise the lower limbs . Being physically fit allows lower limbs . Being physically fit allows greater fulfillment, thus enabling one to be greater fulfillment, thus enabling one to be able to perform salat with ease. able to perform salat with ease.

Questions?Questions?

Please contact me via email if you need help Please contact me via email if you need help determining you caloric needs or if you have determining you caloric needs or if you have any other questionsany other questions

jsimpson@radford.edujsimpson@radford.edu

Business: office hoursBusiness: office hours