I recently read a very good article by Dr. Farouk Haffejee of Islamic Medical Association of South Africa - Durban that laid out few guidelines Muslims can follow when it comes to eating habits in Ramadan.

I will summarize the article for you because the original article is is loaded with information that is very specific and detailed. I will list the basics and elaborate.

In Ramadan we all encounter food problems as we are not used to the habit of not eating or drinking anything from dawn to dusk. This can sometimes be difficult for people who have medical conditions but most of us can easily adopt to it and make sure the month of Ramadan is one of nourishment as well as soul enrichment.

The whole idea is to maintain weight, neither loose, nor gain. Most people gain weight during Ramadan as it’s so hard to resist the amazing foods you get to see and eat after iftaar, or sometimes you know too many people and when you break your fast with them, you cannot say “NO”.

Still it’s not difficult to maintain regular weight, just watching your calorie intake can help you decide if you can afford to eat more. Consuming slow digesting food and fiber means you can avoid cravings during your fast and in the mean time, also feel nourished and energetic. Fast digesting foods, like the name implies, only last in your system for 3-4 hours whereas slow digesting food can remain in your system for well 7 hours.

Slow-digesting foods contain grains and seeds like barley, wheat, oats, millet, semolina, beans, lentils, whole meal flour, unpolished rice, cereal etc. (called complex carbohydrates).

Fast-burning foods contain sugar, white flour, etc. (called refined carbohydrates).

Fiber-containing foods are bran-containing foods, whole wheat, grains and seeds, vegetables like green beans, peas, sem (papry), marrow, mealies, spinach, and other herbs like methie, the leaves of beetroot (iron-rich), fruit with skin, dried fruit especially dried apricots, figs and prunes, almonds, etc.

You should a well balanced diet. This is a diet that includes food from each food group, i.e. fruits, vegetables, meat/chicken/fish, bread/cereals and dairy products. KEEP A BALANCE!

Being a Desi (Indian/Pakistani), it’s really hard to avoid spicy and fried foods. Well, its not good for your health if you excessively feed yourself with chunk of desi ghee and shan masala. In moderation it is still acceptable; not being careful will cause indigestion and heartburn, at least during Ramadan. Long term affects can be numerous, watch out!

Below is the list that you should print and post it with your Ramadan timetable.

AVOID
- Fried and fatty foods.
- Foods containing too much sugar.
- Over-eating especially at suhoor (sehri).
- Too much tea at suhoor. Tea makes you pass more urine taking with it valuable mineral salts that your body would need during the day.
- Smoking cigarettes. If you cannot give up smoking cut down gradually starting a few weeks before Ramadhan. Smoking is unhealthy and one should stop completely.

EAT
- Complex carbohydrates at suhoor so that the food lasts longer making you less hungry.
- Haleem is an excellent source of protein and is a slow-burning food.
- Dates are excellent source of sugar, fiber, carbohydrates, potassium and magnesium.
- Almonds are rich in protein and fiber with less fat.
- Bananas are a good source of potassium, magnesium and carbohydrates.

DRINK
- As much water or fruit juices as possible between iftar and bedtime so that your body may adjust fluid levels in time.

I am no expert on food, I have extensively quoted and summarized the guidelines from Dr. Farouk Haffejee article found on Ramadan.co.uk.