How do you get back to a normal diet after a month of fasting
.jpg "Back to routine now after month long fast")
Picture used for representational purposes only. (Photo: DC)
Hyderabad: With Ramzan over, it is time to get back to the regular diet. After spending a month fasting and eating after long intervals, the body will take time to adjust to the normal routine of three meals a day.
Malliha Fatima, 22, says, “It is difficult for us to get back to our normal diets immediately after Ramzan. Our sleeping pattern gets really bad. It is hard to adjust to the regular course of meals immediately. For me, it takes around three days.”
Another Hyderabadi, Feroze Jahan Begum, says, “Immediately after Ramzan, we are in no mood to get back to our regular diet because our body wouldn’t allow us to do so.”
Nutritionists give tips and suggestions on how should one get back to the normal diet
Avoid fatty food and aerated drinks
“After fasting for 30 days, where you eat after long intervals, the body might develop gastric problems. So, it is always advisable to stay away from fatty foods for at least the initial few days.
One can start with a liquid diet on the first day and have fruits or juices and coconut water at regular intervals. For breakfast, I would suggest easy-to-digest food like idly. Another important thing is that they should avoid aerated drinks,” says nutritionist Dr Sujatha Stephen.
Have small meals at regular intervals
“After the month of Ramzan, there would be a change in the biological rhythm. When getting back to a normal diet, it is advisable to start with small meals. It is also important to space out your meals.
For example, you can have small meals at 3-hour intervals. This meal could include roti, dal, sabzi, milk and fruits. With this, gradually, the body will be accustomed to the normal metabolism,” advises nutritionist Dr Janaki Srinath.
Eat protein-rich food
“Follow a balanced diet. Breakfast could have cereals and milk, lunch could include rice with a protein-rich food and dinner should be light. Protein-rich foods like egg whites, legumes, lentils etc. will make sure that it turns carbohydrate and fat into energy. Red meat should be avoided for the first few days,” says senior nutritionist Usha Sree.
( Source : dc )
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