Healthy fasting in Ramadan

Ramadan falls in the ninth month of the Islamic calendar. From the first light of dawn until the sun sets, every Muslim who is able must avoid food and drink. To keep the body working and the mind clear, the meals that book end the fast need plain, everyday foods that release energy slowly. The meal eaten before the sky brightens, should sit lightly in the stomach yet still give protein, good fat plus slow-burn starch. A bowl of oats with milk, a boiled egg, a spoon of yogurt or a slice of whole grain bread topped with avocado suit most people and suit the elderly, expectant or nursing mothers, teenagers and children in particular.

The first food at sunset is traditionally one or two dates. Dates give immediate sugar but also fibre - a couple of almonds or a sip of milk keeps the rise in blood sugar steady. After the dates, stop for the sunset prayer - the short break gives the stomach time to signal the brain - you eat only what you truly need. Skip deep fried pastries and syrupy sweets, chew each bite slowly and listen for the first sign that hunger has gone.

For the evening meal, divide the plate in half - fill one half with vegetables that are not potatoes or corn. Split the remaining half again - one part starch such as brown rice, quinoa or a small potato as well as one part protein such as grilled chicken, lean beef, lentils or beans. This simple ratio steadies energy and curbs late night sugar cravings. Keep fried snacks and sweet drinks to a minimum or replace lost fluid with plain water, unsweetened herbal tea, broth or watery fruit like watermelon.

Water alone sometimes fails to restore the salts lost through the day. Stir a pinch of salt and a squeeze of lemon into a glass of coconut water or use a sugar free electrolyte powder. One or two weeks before Ramadan begins, cut back on sweets and on coffee or tea so the body does not protest with headaches once the fast starts.

Some people need a doctor's opinion before they fast - pregnant women, anyone with diabetes, high blood pressure, heart disease or kidney problems. Children fast only when they feel strong enough - they often start with half day practice fasts. Travellers also people with a sudden illness skip the fast entirely and repay the days later when they are well. The rule is simple - protect health first - fulfil the fast.

To sum up, eat plain food in balanced amounts, drink enough water and pay attention to real hunger. Those habits keep the body sound next to the mind free for worship throughout the month.