GREENSBORO, N.C. — Ramadan is the ninth month of the Muslim calendar and the Holy Month of fasting. Starting March 10, millions of Americans observing Ramadan will fast from dawn to sunset each day.
Lauren Mardeusz is a registered dietitian and the owner of Salt+Honey Nutrition, LLC. She joined WFMY News 2 in the studio talk to about the best ways to fast safely.
Fasting is part of many religious traditions. Mardeusz said when someone goes long periods without eating, the body goes into fight-or-flight mode.
“It then reverts to a system of providing the body with energy in a different way instead of food,” Mardeusz said. “We can do a few different things when fasting to maximize the time when we are allowed to eat to reduce the amount of time that we’re using that backup system.”
Mardeusz said there aren’t specific foods that are better or worse to start and end a fast daily.
“We want to focus on high-quality proteins, fiber-rich carbohydrates, vitamins, and minerals that come from our fruits and vegetables,” Mardeusz said.
Mardeusz shared a few meal ideas that are great for someone on a fast.
Breakfast:
- Protein waffles with chia seeds and peanut butter, chopped bananas, and blueberries.
- Oatmeal mixed with protein powder and topped with strawberries.
Dinner:
- Salmon, rice, and broccoli
“We really want to make sure that we’re hydrating well in the times it’s permissible to hydrate,” Mardeusz said. “Not chugging a lot of water at one time, you want to spread it out and drink as much water as possible. If you’re pregnant, breastfeeding, or have conditions like diabetes, it’s best to check in with your religious leader and your healthcare provider to decide if fasting is right for you.”