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Eid al fitr: As Ramadan ends, this is how dietitians recommend breaking fast

The end of Ramadan is inaugurated by Eid al-Fitr, a one-to-three-day celebration of culinary delights, including sweet dishes such as baklava and pure khurma, as well as roti john and rendang of veal tastier.

Although some people may be tempted to overeat, experts suggest taking it easy to avoid bloating and other gastrointestinal problems.

"I definitely recommend the slow transition to your usual eating pattern," said Rahaf Al Bochi, a nutritionist and media spokeswoman at the US Academy of Nutrition and Dietetics. "Your stomach is going to be smaller, so you will not be able to eat so much immediately. You want to slowly respect your hunger and fullness and eat smaller portions throughout the day."

Al Bochi, who also owns Olive Tree Nutrition in Atlanta, reports that starting Eid al-Fitr by drinking water and eating a date, as Prophet Muhammad did when breaking a fast, will provide fiber, natural sugar, potassium, magnesium and the energy boost the body needs after fasting.

Nour Zibdeh, a nutritionist in northern Virginia, normally eats almonds with her dates for an extra dose of protein to break her fast.

Zibdeh compares Eid to indulgent parties such as Christmas and Thanksgiving and believes it is unrealistic to adhere to a strict diet.

  Muslims celebrate the Eid al-Adha festival

"If there is a special dessert that is traditionally served and emotionally associated with the holidays, take it, "said Zibdeh. "But you do not have to have everything in front of you, moderation will be really key, listen to your body and try to be in tune with your body"

Drinking water is vital in preventing dehydration after a prolonged period of fasting , particularly because some observers would have climbed up to 17 hours without quenching their thirst every day.

Experts also emphasize the importance of diversifying food intake to obtain adequate nutrients.

"Fruits and vegetables will provide you with the minerals that have been lost," said Courtney Ferreira, clinical nutritionist at the University of Maryland Medical Center. Taking vitamins is not necessary if people return to a healthy diet after Eid, he said.

Social feeding

Another healthy eating strategy is to plan to have meals at social gatherings where food will inevitably be served and taking breaks in the middle, Zibdeh said. Taking breaks of three to four hours between meals will help the digestive system push any bacteria or waste from the upper part of the gastrointestinal tract to the bottom.

"I was invited to a brunch from 11 am to 2 pm, and I know my friend is going to serve a Pakistani-style brunch … I would wake up personally in the morning, have a cup of coffee, maybe a date, I would pray "Zibdeh said. "I'm not going to have breakfast at home because I'm anticipating this meal and I want to enjoy it with my friends." I have another party at 6 pm, and I'll make sure I drink water, make sure to take the children outside, but I probably will not have another meal until the night ".

Going to the grocery store and planning meals can help you avoid eating more convenient but unhealthy foods, said Nazima Qureshi, a Toronto dietitian. . Qureshi also does not impose any restrictions on Eid and bakes cheesecakes with traditional flavors like baklava and gulab janun to share with family and friends.

However, after the first day of Eid, many nutrition experts believe that the end of Ramadan is an opportunity to start over and make better dietary decisions.

"Many people are surprised to see that they have gained weight, but that is because they have been eating a lot during the fasting hours," said Qureshi. "If you have not been watching what you eat, you may feel very slow and tired, it's a good time to restart and refocus."

But instead of feeling bad or hitting you, use this as a starting point, said Qureshi. "Going out of Ramadan is a good time to set goals and resolutions to have a healthier lifestyle."


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