Monday, July 23, 2012

Tips for a healthy fast for Pregnant Woman

Assalamualaikum

and a very very good morning to my owsem's readers hee, how are you all? how about your fast? heehee this time i write about tips for a healthy fast for pregnant woman, also i write this tips because lots of sisters also my teachers outside were pregnant now, and what bulan now? hahaha of kos puasa right? haha.. okey, dis time saja ja, nak berkelepek guna bahasa omputih, hehehe..
special to sisters! :)

How can I make fasting during pregnancy easier?

If you fast, you will not be eating small meals every few hours, but you can still eat more than only two meals after breaking fast until sahur. Having well-balanced, nutritious meals will help maintain your weight and prevent constipation, headache, indigestion, fatigue and heartburn – symptoms that are common during pregnancy.

Is there any ideal way for pregnant women to break their fast?

There is no ideal meal plan that you should follow strictly, but try these tips for the best way to break your fast. Start with:
  • three dates and juice (good foods to bring low blood sugar levels back to normal);
  • low-fat milk or yoghurt;
  • clear-based soup.
Then eat a well-balanced meal that may include:
  • a plate of salad or ulam as a starter;
  • protein from chicken, meat or fish, or lentils, chickpeas (kacang kuda) or beans;
  • complex carbohydrates from brown rice and wholewheat bread;
  • and, a large amount of vegetables.
Avoid high-fat meals to prevent weight gain, filling up on poor nutrients and indigestion.

Do I have to eat a sahur meal if I'm fasting in pregnancy?

Yes. The sahur meal is one of the most important meals during Ramadan. It will keep your energy levels up during the day. Do not skip this meal as it will provide you with important nutrients and the energy you need to get through the day. It will also decrease hunger symptoms, such as headache and sleepiness.

Your healthy sahur meal could include:
  • brown rice and wholewheat bread with kurma or a light curry;
  • bran or high-fibre cereal with low-fat or skimmed milk;
  • and, fruit, including dates and bananas.
Avoid too much tea or coffee at this time, which can make you dehydrated.

I love coffee or tea after buka puasa; how can I substitute them?

Drink fresh fruit juices instead of fizzy drinks or coffee and tea. A fruit smoothie made with some milk, yoghurt, ice and fruit makes a refreshing drink and gives you plenty of your daily fruit allowance. A vegetable soup will give you several different vegetables, which will add vitamins, minerals and fibre to your diet.

What should I include and avoid in my diet during Ramadan?

To follow a healthy fast, keep in mind the above tips when eating, and:
  • After dinner, relax for a while and then get up and move around. Participate in some light activity.
  • Avoid snacking late in the evening before sleeping, but be sure to take your sahur meal.
  • Drink plenty of water after buka puasa and before sahur to prevent dehydration.
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