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What foods to favor during Ramadan and pregnancy?

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By : Nurturing Life's Nutrition Team | Montreal Diet Dispensary
— Updated on :

Favor a varied and balanced diet that will provide energy throughout the day to meet the nutritional needs of the mother and fetus.

MORNING (SUHOOR)

The morning meal is essential to start the day. It must be sufficiently complete to be enough to feed the child throughout the day. It is therefore important to make sure to get up early enough (before sunrise) not to miss this meal.

High-energy foods, particularly carbohydrates, fiber and foods containing protein are important for this meal. The combination of nutrients of these foods will allow the body to use the energy provided throughout the day. Examples of foods to encourage during Suhoor:

Table of food to encourage during Suhoor

NUTRIENT FOOD
Energy Grain products made from whole wheat flour, oats, barley or brown rice
Protein Milk, eggs, beans, peas, lentils and nuts
Fibre Fruits and dried fruits

EVENING (IFTAR)

At the end of fasting, it is important to first eat foods that are rich in sugar that the body can use to quickly get energy. Fresh or dried fruit are good first choices. During this meal, the prophetic traditions include dates, which are excellent sources of energy. Milk is also recommended because it is very nutritious and has multiple benefits for pregnant women. To learn more about the benefits of milk, click here.

The pregnant woman should have a nice meal consisting of foods from all food groups of Canada’s Food Guide to make sure she has enough energy and gets all the nutrients necessary for her health. Favor a wide variety of foods such as milk, dates, lamb, oats, fruits, vegetables and legumes like lentils. Meal soups (containing meat and alternatives, grain products and vegetables) are excellent options since they contain liquid, which contributes to rehydration.

Table of foods to encourage and avoid during Ramadan

FOOD TO FAVOR TO AVOID WHY?
Appetizers or main courses Grilled or baked foods. Fried foods Foods that contain more fat slows digestion.
Desserts and sweets Milk-based foods or fresh or dried fruit. Foods that are high in sugar such as cakes and biscuits. Foods high in sugar can contribute to poor glycemic control
Drinks Milk, water or fresh fruit juice. Drinks with caffeine such as tea, coffee or cola. Drinks containing caffeine contribute to fluid loss.

Typical menu of a mother following Ramadan:

First foods to break the fast First meal (Iftar) Second meal (Suhoor)
Milk Poultry/fish Red meat/poultry/fish/eggs
Fruits (fresh or dried) Legumes Vegetables
Vegetables Legumes
Starchy food Starchy food
Soup Cheese
Fruits (fresh or dried) Fruits (fresh or dried)
Milk Milk
Avoid greasy and fried foods The most important meal, to take right before sunrise