Question 1

Diabetes

Accepted Answer

What items you must avoid: Sugary drinks Processed juices Creamy salads with added pasta in it Juices and desserts made in cream Deep fried foods in ghee and butter Desserts with brown sugar, white sugar and jaggery (gur) Add additional sugar in shakes, lemonade or drinks Make sure you include the following items in your diet: Whole wheat, barely flour chapatti and wheat-based cereals 8 to 10 glasses water in Sehar and Iftar Rice, pasta, food made from white flour or maida twice a week only Sugar free desserts made from sweetener (stevia) once or twice a week Take butter or ghee in Sehar meal only to 1-2 teaspoon per day To stay safe and health, remember: A Pre-Ramadan assessment is vital for any patient with diabetes who intends to fast in order to evaluate the risks/risk stratification, educate the patient in self-management of the condition during Ramadan and to produce a patient-specific treatment plan. With the correct advice and support from health care professionals most people with type 2 diabetes mellitus can fast safely during Ramadan. Patients taking medicines like metformin, acarbose,SGLT 2 inhibitors, glitazones, DPPIV inhibitors and GLP-1 analogues need minimal adjustment as they don't have the potential to cause hypoglycemia. Short-acting insulin and insulin will need to be adjusted (dose and or timings) to reduce the risk of hypoglycemia while maintaining good glycemic control. Newer oral anti-diabetic medications are associated with a lower risk of hypoglycemia and may be preferable for use during Ramadan. Patients classified as very high and high risk including type 1 diabetes and pregnant women with diabetes need close medical supervision and focused Ramadan-specific education if they insist on fasting. Diabetic patients who plan to fast have to do self-monitoring of blood glucose many times a day. They should break their fast before time if their blood glucose level goes above 300 mg/dl or below 70 mg/dl . A post-Ramadan follow-up consultation is recommended.​ Swap: Pasta salads with choley, beans salads Deep fried samosas/rolls with less quantity of oil on samosa or roll and bake them till they turn crispy Oily curries and cuisines with grilling, barbeque or by steaming Fruit cream salads by adding lemon juice, black pepper on fruit chaat ​

Question 2

Healthly Menus for Diabetic Patients

Accepted Answer

Sample Menus for a Healthy Sehri: Option 1: Bran bread - 2 medium Egg (cooked in less oil) -1 Milk - 1 glass Fruit (any seasonal) -1 medium Tea (without sugar) -1 cup Option 2: Wheat/barley chapati 1 - 1.5 Shami kabab (cooked in less oil) -2 small Lassi (no added salt and sugar) -1 glass Fruit (medium) - 1 Tea (without sugar) -1 cup Sample Menus for a Healthy Iftar: Option 1: Dates (small) -2 Lassi (no added salt and sugar)-1 glass Chana salad/chat -1 cup Dahi phulki -1 cup Samosa (medium) -1 Fruit salad/chat Lassi (without sugar) -1 cup​ Option 2: Dates (small)- 2 Lemonade -1 glass Mix vegetable and red bean salad -1 small bowl Samosa (oil free) -2 small Pakoras (oil free) -2 Fruit - 1 medium Sample Menus for a Healthy Dinner: Option 1: Wheat/barely chapatti - 1 medium (6") Any home made less oil (Gravy/vegetable/daal/meat) -1 cup Option 2: Chapati 1- 1.5 medium (6") Any home made less oil (Gravy/vegetable/dal/meat) - 1 cup Water intake Have at least 8- 10 glasses water per day. Sehar: 2-3 glasses and Iftar : More than 4-5 glasses till midnight. Healthy Salads Option 1 : Chana Chat Boiled chickpeas (white) – ½ cup Chopped Tomatoes – ½ small Chopped Onion – ½ small Boiled Potatoes– ½ cup For Dressing Tamarind paste – ¼ cup Yoghurt (beaten) – ½ cup Chat Masala – ¼ tea spoon Mix chickpeas, tomatoes, onion and potatoes, now add yoghurt, tamarind paste, chat masala and coriander leaves, serve. Option 2: Three -Bean Salad Boiled Corns – ¼ cup Boiled White beans– ¼ cup. Boiled black Chickpeas– ¼ cup Cucumber Julian – ½ cup Boiled Potatoes (optional) – ½ cup Coriander leaves (chopped) ¼ cup For Dressing Olive oil - 1 tablespoon Vinegar -2 teaspoon Black pepper – ¼ teaspoon Salt – 1 pinch Toss ingredients together, mix all dressing ingredients and add in salad to serve. Healthy Drinks Option 1: Lassi Yoghurt – 1cup Water – ¾ cup or milk (low fat) ¾ cup Ice cubes – 3-4 Stevia – 1 sachet Mix all ingredients and blend well, serve chilled . Option 2: Watermelon Drink Watermelon - ½ cup (cubed) Lemon juice – 2 tablespoons Mint leaves – 2- teaspoon Ice cubes - 2-4 Mix all ingredients and blend well till 1 minute, sieve and serve .

Question 3

Heart Disease

Accepted Answer

What items you must avoid: Excessive use of salt Artificial packet masalas, chicken cubes, chicken powder and foods containing MSG Mayonnaise, cream, or any flavored powder in salads Splitting Iftar meals and dinner Eating too much pasta and fried foods Excessive use of sugar, processed juices and sherbets Fresh fruit juices as they are not a good source of fiber Make sure you include the following items in your diet: Salads with raw vegetables in Iftar meals Low fat milk, yoghurt in Sehar and Iftar meals as potassium content in dairies will help control blood pressure and cholesterol levels Add 2-4 servings of seasonal fruits a day with edible skin as the fiber in the skin will help control constipation, weight and cholesterol Food high in fiber Low in fats, sodium, sugar and cholesterol​ To stay safe and health, remember: Manage stress Eat heart-healthy foods Get active and exercise Control your cholesterol and blood pressure. Avoid over-eating and maintain a healthy weight Quit smoking and this month is a good opportunity to start it Control your cholesterol and blood pressure Swaps: Pasta salads with choley, beans or salad Deep fried samosas/rolls – with less quantity of oil on samosa or roll and bake them till they turn crispy Oily curries and cuisines with Grill, barbeque or steamed food Fruit cream salads by adding lemon juice, black pepper on fruit chat ​

Question 4

Healthy Menus for Heart Patients

Accepted Answer

Healthy Sehri Sample Menus:​ Option 1: Oatmeal – ½ bowl Egg – cooked in less oil -1 Wheat chapatti -1 medium or Bran bread -2 medium Low fat yoghurt – 1 cup Fruit – 1 medium Tea – 1 cup (no added sugar)​ Option 2: Gravy – (less oil and salt) – 1 cup Wheat chapatti -1 medium Egg (cooked in 1 tea spoon oil) – 1 medium Lassi – 1 glass (no added salt) Mix fruits – 1cup Tea -1 cup (no added sugar) Healthy Iftari Sample Menus:​ Option 1: Dates – 3 medium Low fat Milk – 1 glass Bean or chana salad – 1 cup Samosa – 2 small (oven baked or shallow fried) Fruit salad – 1 bowl​ Option 2: Dates – 3 medium Sherbet – 1 glass Chana chat – 1cup Dahi phulki- 1 cup Pakoras (oil squeezed) – 2-3 small​ Healthy Dinner Sample Menus: Option 1: Wheat chappati -1 medium (6") Less oil, salt food (chicken/fish/dal/bhujia) Low fat yoghurt ½ cup Option 2: Wheat chappatti – 1 medium or Rice – 1 plate Any curry/meat/bhujia Fruit -1 medium cup​ Water intake Have at least 8- 10 glasses water per day. Sehar: 2-3 glasses and Iftar : More than 4-5 glasses till midnight. Healthy Salads​: Mix Vegetable Salad Julian carrots – 1 cup Julian Capsicum – ½ medium Chopped spring onion – 1 cup Boiled potatoes - 1 small Chopped Coriander leaves - ¼ cup​ For Dressing Olive oil 1 tablespoon Lemon juice 2 teaspoon Black pepper – ¼ teaspoon Salt – 1 pinch Mix all vegetables, mix all dressing ingredients and add in salad as dressing to serve. Red Bean Salad Boiled corns – ½ cup Boiled Red beans – ½ cup Julian Carrot – ¼ cup Chopped Lettuce leaves - 2 large leaves Chopped Coriander leaves - ¼ cup For Dressing Olive oil 1tablespoon Lemon juice 2 teaspoon Black pepper – ¼ teaspoon Salt – 1 pinch Mix all ingredients together, mix all dressing ingredients and add in salad as dressing to serve. Healthy Drinks Mango Slush Mango (any soft seasonal fruit without peel) – ½ cup cubed. Water – 1 cup Mint leaves - 2 tea spoon Ice cubes – 2-4 Mix all ingredients and blend well till 1 minute, serve. Milk Shake Low fat Milk – 1 cup Banana ½ (6") Dates – 1 -2 small Roasted Nuts Powder – 1 teaspoon Ice cubes – 2-3 Mix all ingredients and blend well till 1 minute, serve.

Question 5

Gastrointestinal Problems

Accepted Answer

What items you must avoid: Oily foods Late night dinner OR Spicy foods Eating garlic onions and chocolates Carbonated beverages, coffee/tea Common bloaters such as beans, cauliflower, and cabbage. Eating too much red meat in your dinner​ Make sure you include the following items in your diet: Yoghurt with meals Early dinner Milk in your diet More fruits and steamed/boiled vegetables as they are much easy to digest​ To stay safe and health, remember: Avoid sleeping immediately after having Sehri and Iftar. To elevate bed head 4-6 inches to avoid night time acid reflux Do brisk walking after Sehri and Iftar to avoid bloating. Continue your prescribed medicine if having ulcers. Limit eating food that triggers acidity or reflux. Maintaining hydration, fiber intake and physical activity prevents constipation. Swap: Tea/ Coffee with herbal tea/ green tea Carbonated drinks to Fruit smoothies Oily curries and cuisines with grill, barbeque, steamed food or yoghurt based gravies Deep fried with Air fried, baked or steamed food

Question 6

Healthy Menus for Patients with Gastrointestinal Problems

Accepted Answer

Healthy Sehri Sample Menus: Option 1: Yoghurt 1 cup Lassi 1 glass Fruit or dates 2 Medium Chapatti 1-2 Potato cutlets 1-2 medium Option 2: Dates 3 Fruit salad 1 cup Chicken sandwich 1 serving Milk Roohafza or lassi 1 glass Healthy Iftari Sample Menus: Option 1: Dates 2-3 Fruit yoghurt smoothie 1 glass Dahi phulki 1 cup OR chicken sandwich 1 serving Option 2: Dates 2-3 Fresh juice 1 glass Vegetable cutlets 2 medium Healthy Dinner Sample Menus: Option 1: ½ cup yoghurt Medium chapatti 1-2 3 oz (palm size) Roast chicken + salad​ Option 2: Fruit 1 serving ​ Yakhni Pulao 1 medium plate + raita Water intake Have at least 8- 10 glasses water per day. Sehar: 2-3 glasses and Iftar : More than 4-5 glasses till midnight. Healthy Salads: Option 1: Mediterranean Chickpea Salad Sliced cucumber -3 Diced tomato – 1 cup Lemon Juice – 2tbsp Boiled chickpea - 1cup ​​ Minced garlic – 3 cloves Extra virgin olive oil- 2tbsp Chopped fresh mint –¼ cup Salt – black pepper –to taste Chopped parsley OR coriander - ¼ cup In a mixing bowl, add olive oil, lemon juice, salt and pepper and chopped herbs, mix well. Toss in the chopped vegetables and chickpeas, mix well and serve. Option 2: Apple Banana and Date Salad Banana- 2 medium Chopped dates- ¼ cup​ Unpeeled and cubed apple – 2cups For Dressing: Pineapple juice – ¼ cup Powdered sugar – 1tea spoon Pinch of salt and black pepper. In a large bowl, mix in the dressing ingredients, mix well and add in the chopped fruits- toss really well, chill in refrigerator and serve. ​ Healthy Drinks Option 1: Chia Fruit Smoothie Yoghurt – ½ cup​ Honey – 1 tea spoon Chia seeds – 1 table spoon Ice cubes- as required Melon- OR Papaya OR Mango- chopped 1 cup​ In a blender, mix in all the ingredients and blend really well. Serve chilled. Option 2: Creamy Watermelon Smoothie Banana – 1 small Yoghurt or milk ½ cup Watermelon – 2 cups cubes​ Pinch of salt Honey – 2 teaspoon​ Strawberries (Any soft fruit) – ¾ cup​ Ice cubes In a blender, mix in all the ingredients and blend really well. Serve chilled.​

Question 7

Weight Management

Accepted Answer

What items you must avoid: Sweets Late dinner Over eating in Sheri or iftar Fried items, limit it once or twice a week Carbonated drinks or artificial juices in Iftar Taking heavy Iftar if you planning to eat dinner Processed foods including juices (fresh/canned) Skipping meals particularly Sehri or long gap between 2 meals Make sure you include the following items in your diet: More fiber in your diet Plenty fruits and vegetables Natural sweet like dates and honey Healthy options like baking or grilling Dinner after Maghreb namaz or combine it with iftar Nutrient dense foods in your diet like nuts, seeds, whole grains To stay safe and health, remember: Avoid stress Fix your sleep pattern Stay hydrated Don't lie down or sleep right after dinner Regular physical activity before Sehri or after Iftar helps in effective weight loss Swaps: Paratha roll with chapatti roll Tea/ Coffee with herbal tea/ green tea Deep fried food items with air-fried, baked or steamed food items Fruit chat with health fruit salad (no sugar added) Sherbets and drinks with honey lemonade, mint lemonade, yoghurt lassi Chicken burger or sandwich with bran bread chicken sandwich with lettuce, yoghurt and chutney

Question 8

Healthy Menus for Weight Management

Accepted Answer

Healthy Sehri Sample Menus: Option 1: Boiled eggs 1-2 Cooked oats in water (add 2 dates / and almonds) -1 cup Fruit -1 serving Lassi -1 glass Option 2: Date shake (no sugar added) - 1 glass Boiled eggs - 2 Option 3: Fruit – 1 serving Lassi -1 glass Vegetable Omelette -2 eggs Bran Toast -2 OR Chapatti 1 medium Healthy Iftari Sample Menus: Option 1: Dates 2-3 Lemonade with basil seeds -1 glass Chapatti Roll OR Bran bread sandwich -1 serving Option 2: Dates 2-3 Mint lemonade -1 glass Baked samosa or roll -1 Healthy Dinner Sample Menus: Option 1: Chicken kebab 1-2 medium Mixed salad 1 cup Fruit 1 serving or fruit chaat 1 cup Option 2: Salad / yoghurt Chapatti 1 medium Fruit 1 serving or fruit chat – 1 cup Low fat chicken stew or sabzi gosht Water intake Have at least 8- 10 glasses water per day. Sehar: 2-3 glasses and Iftar : More than 4-5 glasses till midnight. Healthy Salads: Option 1: Chicken and Vegetable Salad: Boiled chicken – 2 cups Corns boiled – ½ cup Carrots grated – 1 cup Cabbage grated – 1 cup Red beans boiled – ½ cup Capsicum chopped – ½ cup Mint leaves – 1tbsp Parsley OR coriander chopped – 1tbsp For Dressing: Plain yoghurt- 1 cup Dried dill – 1tablespoon Dried basil – 1 teaspoon Mayonnaise (low fat) – ¼ cup Apple cider vinegar- 1 teaspoon Salt-pepper to taste In a large bowl, mix all the dressing ingredients, toss and mix well in the boiled chicken and vegetables and serve. Option 2: Zuchini Corn Salad Corns boiled – ½ cup Olive oil – 1 tablespoon Mushrooms – 3-4 medium Capsicum (cut in half, seeds removed)- 1 Zuchini (ends cut off and halved length wise)- 3 medium For Dressing: Olive oil – ¼ cup Honey – 1 teaspoon Lemon juice – ¼ cup Mustard – 1 tablespoon Salt- pepper to taste In a pan add some olive oil, zucchini, capsicum, mushrooms, grill them till charred. In a large bowl mix all the dressing ingredients and add the cooked veggies, corns, mix well and serve. Healthy Drinks: Option 1: Watermelon Cooler Water melon – diced- 1.5 cups Lemon juice – 1 tea spoon Mint leaves and ice cubes In a blender, mix all the ingredients and blend well until smooth, strain the juice and serve chill. Option 2: Skinny Pina Colada Coconut water – 1 cup Chopped pineapple: 1 cup Peach OR orange (if available) – ½ cup chopped Ice cubes – as required In a blender, mix all the ingredients and blend well until smooth, and serve chill.

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