Al Amn Magazine # 162

37 APRIL 2023 with vitamins and nutrients, in addition to whole grains to provide the body with energy and fibre. Enjoy lean meats, skinless chicken and fish, whether grilled or oven- baked, for a good portion of healthy protein. In general, it is advised to avoid overeating and avoid fried or processed foods that are high in fat or sugar. It is important to increase the amount of water by eating foods rich in liquids, such as adding watermelon to the Suhoor meal or eating it as a dessert after breaking the fast or eating traditional Arabic salad, such as fattoush that contains cucumber and tomatoes rich in liquids, and avoiding drinks that contain caffeine such as coffee, tea and cola because they It increases diuresis, which leads to dehydration. Instead, one can eat water- rich food, such as soups or fresh vegetable salad. It must be remembered that soft drinks and a lot of natural and industrial juices contain sugar and increase the calories we eat. As for the suhoor meal, it must be complete and give the person enough energy until the time for breaking the fast, so the appropriate foods must be chosen that help to pass the fast, such as foods rich in complex carbohydrates such as fruits and vegetables, grains, chickpeas and lentils, which are an important source of permanent energy during the day. Eat low-fat dairy products such as labneh and yogurt, and try to add healthy unsaturated fats to meals such as avocados, unsalted nuts, salmon, olives and olive oil. There are certain groups that should make sure to eat a light meal before dawn, such as the elderly, adolescents, pregnant women, and lactating women, as well as children who wish to fast. Thismeal,which is considered like a light breakfast, must include vegetables and a share of carbohydrates such as bread, bread rolls made of whole grains, foods rich in protein such as dairy products (cheese with little salt, labneh, milk), and eggs. As for people who suffer from heart disease and high blood pressure with a high percentage of fat, they should limit their intake of foods rich in fat, especially meat rich in fat, and foods made from crisp pancakes or pancakes with added fats, vegetable margarine or butter, and it is better to stay away from frying and use other methods of cooking, such as steaming, stir-frying with a small amount of oil, or cooking in the oven. Avoid foods that contain large amounts of salt, such as sausages, processed and salted meats, canned fish products, pickles, salty cheeses, various types of ready-made crackers, salads and foods that are decorated with sauces such as mayonnaise, mustard and ketchup. It is best when preparing meals to limit the use of salt as much as possible and different herbs can be used to improve the flavour of the foods being cooked. Eat slowly in appropriate amounts. Large meals cause heartburn and a feeling of discomfort. Try to move and be active in the evening as muchaspossible.Forexample, you can walk regularly every day. Patients with type 1 diabetes are generally advised not to fast. While patients with type 2 diabetes or high blood pressure, pregnant and lactating women, are advised to consult a doctor or nutritionist to obtain appropriate medical advice for their health condition before fasting. They may be able to fast as long as their health condition is under control, through diet and medication. And do not forget the virtue of the suhoor for everyone.