Let's celeberate "Ramadan aur Sehat - AKUH K Sath" 

Fasting is not just a religious responsibility but has many health benefits too. To reap the full benefits of healthy lifestyle,  balanced diet, good hydration and an exercise routine must be maintained.

Fasting can become challenging because of​ scorching heat, long fasting hours, chronic medical conditions like diabetes, heart issues, gastric issues or if you are expecting a baby. Fasting in Ramadan can also be an opportunity for those who want to control or reduce weight along with fulfilling the religious responsibilities. 

We are with you in your religious and spiritual journey:

  1. Ramadan Nutrition Clinics
  2. Ramadan Sehat Clinic​ @ Rs. 700 only 
  3. Health tips for various health conditions and groups
  4. Healthy sample menus for Sehri and Iftari
  5. Do's and Don'ts for people with diabetes, heart issues, gastrointestinal issues and weight management
  6. Salads and Recipes for people with diabetes,heart issues, gastrointestinal issues and or weight management

Have a blessed and happy Ramadan.​​

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:

  • 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.
  • 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

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.

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 ​

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.

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

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.​

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

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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