Friday, March 29, 2024 | 15:41 WIB

Remaining healthy and fit when fasting

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Dr. dr. Fiastuti Witjaksono, Sp.GK, MSc., MS
Dr. dr. Fiastuti Witjaksono, Sp.GK, MSc., MS. (Priv. Doc.)

60%-40% Proportion 

In order to optimize the benefits of fasting, we need to adopt a healthy eating pattern, by consuming 40% of our food intake during sahur (late night preparation meal) and 60% when we break our fast. “Healthy fasting starts with consuming a complete sahur meal instead of just drinking hot sweet tea, for example. You must have a complete sahur meal in a sufficient quantity, because this is what you will be using as fuel from morning until fast breaking. Choose foodstuffs that contain sufficient macronutrients and micronutrients, i.e. good carbohydrates, proteins, fats, vitamins and minerals. Drink eight glasses of plain water. If necessary, add milk, which contains the lactose, protein, fats, and minerals required by the body to maintain its immunity level during the current pandemics.” 

After 14 hours of fasting, we should avoid fried foods; hot, spicy, and sour foods; soda; and coffee as these all tend to stimulate gastric acids. When fasting, our usual eight glasses of plain water a day are consumed as follows: one glass to break the fast, one glass after Maghrib or dusk prayers, one glass after a meal, one glass after Isa or evening prayers, one glass after Taraweh, one glass before sleeping, one glass before having sahur, and one glass during sahur. “Drinking coffee has the added bad effect of dehydrating the body, as it is a diuretic beverage that promotes urination,” she stated. (est)

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