Health experts and nutritionists offer advice to consider as quarantine and curfew continue during Ramadan

AMMAN — In light of the start of the holy fasting month of Ramadan, health experts and nutritionists offered advice on healthy fasting habits and foods to consider as the quarantine and curfew continue.

Mohammad Ashqar, a nutritionist at Diet for Life, based in Amman, told The Jordan Times on Saturday that when eating Iftar it is advised to eat from 1-3 dates to make up for the sugar the body loses during the fasting period from dawn until dusk.

“Dates contain important nutritional components such as potassium and magnesium and they regulate bowel movements,” Ashqar said, noting that after the dates, it is advised to drink water, a bowl of soup and eat a salad before having the main course.

“It is better to eat slow, because eating way too fast all of a sudden could cause abdominal pain and distension,” the nutritionist said.

The main course should be varied and have starches like bread and rice, vegetables and fruits, and fish and chicken, according to Ashqar.

Ashqar advised drinking no less than 10 cups of water between the period of Iftar at dusk and Suhoor at dawn, noting that water can also be obtained from salads that have cucumbers and tomatoes because they contain large quantities of water.

“It is better to reduce caffeine intake of tea and coffee, and to avoid salty foods like pickles or potato chips,” he said, advising also performing daily workouts at home; such as walking half an hour, aerobics or rope jumping.

The quarantine and curfew imposed decreased access to sweets shops and junk food restaurants, which will make many people eat from the food they make at home “which is good for their health” Zarqa-based pharmacist Rana told The Jordan Times.

She said that many have advised drinking lots of fluid to rid the body of toxins, which generally boosts immunity, noting that herbal drinks are a better choice than caffeinated drinks.

The pharmacist advised against fried foods and for well-balanced meals, in addition to walking for half an hour or more, two hours after eating to improve digestion and metabolism.