The World Health Organisation (WHO) recommends exclusive breastfeeding for the first 6 months. Consult your doctor for advice on when to introduce complementary foods to your baby. Breastfeeding should continue for as long as possible after introduction of complementary foods.
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Many a time you may have wondered whether your nutritional needs are met during
the holy season of Ramadan or if you are getting all the vitamins and minerals you
need. But the fact of the matter is that your fasting shouldn't hinder you from
having a complete and balanced food intake. The secret quite simply lies in your
ability to tailor your nutritional needs to Iftar, your night meal and Suhour.
Carbohydrates: work as the fuel of your body by providing you with
the energy you require to perform your daily activities. It is also important for
the balance of blood sugar. Good sources of carbohydrates include whole-wheat bread,
brown rice, and whole-wheat pasta. Additionally, dates, dried fruit and fresh fruits
are also an excellent source of natural sugar - just what you need for extra energy
at every meal during this holy month.
Proteins: are the building blocks of your tissues. Good sources
of protein include fish, skinless chicken, lean meat cuts, and legumes (chickpeas,
beans and fava beans), nuts and seeds. Consuming enough protein during each of your
Ramadan meals will keep you feeling full until the next meal, preventing you from
eating too many sweets.
Fats: are also an energy source for the body and play a vital role
in the normal functioning of your body cells. Some fats are essential for a healthy
heart, skin, and hair. Good fats are found in fish, olives, nuts and vegetable oil.
Avoid saturated fats such as those found in butter and ghee especially in your sweet
and savoury cooking, because they can increase Cholesterol levels in the blood and
increase the risk of heart disease. Use canola and olive oil instead for a better
heart and overall health.
Vitamins and minerals: play an important role in achieving normal
cell functions, boosting the body's immunity and vitality, and providing important
antioxidants that protect body cells from disease. Rich sources of vitamins and
minerals include vegetables, whole grains, nuts and fruits (fresh, dry or juice)
all of which has its own position on the table of Ramadan. You should also consume
Milk and Laban which would provide you with calcium, vitamins and minerals for good
You can achieve all your nutritional needs by following a balanced meal plan which
suits your weight and body requirements. If your weight is about 60kg, you will
need around 1800-2000 calories to maintain your weight.
Here is a simple plan from Iftar to Sohour to see how you can cover your nutritional
needs during a day of fasting.
As the sun sets and the cannon heralds the eagerly awaited Iftar, it is only natural
to forget about the importance of consuming sufficient fluids. So as a gentle reminder,
we urge you to drink plenty of water after the fast to assure the proper hydration
of your body.
And while you enjoy the delicacies of Ramadan, remember to do that in moderation
so that sweets don’t replace your essential nutrients. In conclusion, let the good
blessings of health and joy accompany your food and your family as you celebrate
this festive season of Ramadan.
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