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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This year, the holy month of Ramadan falls closer to the summer, which means that
fasting hours become longer. So, during this time what does your body depend on
to be able to last the whole day and keep going?
When you fast, your energy mainly depends on the sugar glucose that you consume
during your Suhour meal. But this meal can only provide energy for a few hours and
then your body has to depend on its stored glucose (glycogen) and fats. And after
fasting the whole day, it is the food you eat at Iftar that will provide your body
cells with calories and nutrients to give you energy and vitality.
For longer lasting energy this year, it is important to pay attention to the quality
of the food you eat at this predawn meal. It is considered essential, as it prevents
hunger, tissue breakdown and offers better endurance ability during the long day.
Try to eat slowly digestible and absorbable foods which are rich in fibre such as
complex carbohydrates (whole-wheat breads, rice, pasta, potatoes and whole wheat
grains such as Burghul). These foods give you energy that can last for many hours
unlike foods high in sugar which provide energy for only a short time and then lead
to a drop in the blood sugar levels, leading to low energy. In addition, whole-wheat
breads and cereals are rich in B vitamins which help release energy from the food
You can also eat protein-rich foods together with your complex carbohydrates, such
as milk and dairy products (yogurt, Labneh, and cheese, preferably white cheese
which has a lower fat content) or legumes (fava beans or chickpeas) that will make
you feel full for a longer period.
Light exercise between 3 pm and Maghreb time can help you burn body fat which allows
you to lose or maintain your weight.
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