Social activist Azam Khan and his wife Saba reveal their secret itinerary during holy month

Prayagraj: To keep a ‘roza’ during Ramzan is an act of patience and righteousness and to not consume water between sehri and iftaar is just one norm of the many associated with the holy month. In order to keep themselves hydrated throughout the day, social activist Azam Khan and his wife Saba take milk, ‘dalia’ and bananas during sehri, avoiding anything that includes salt. “The weather these days is very humid and body loses a lot of water as sweat,” says Saba who is also a teacher in St. Joseph College. The couple usually has guests and relatives over for iftar.

A social activist Azam says, “We avoid anything salty at sehri so that we don’t feel thirsty throughout the day. Our menu at iftaar includes ‘sherbet’ and fruits, after we break fast with dates, so that we rehydrate soon. Other items include ‘pakodas’, ‘dhokla’ and sweets.”

“After iftaar, we offer maghrib (evening) prayers and have dinner after isha (late evening) prayers. The dinner menu generally includes non-vegetarian food as we need lot of energy during these fasts,” says Azam.

Talking about their dinner menu, Azam and Saba elaborates, “We include our favourite — ‘dhokla’— in the menu, apart from the other common dishes, like ‘mutton korma and chicken biryani.’ Even the food cooked for dinner after Iftar is not oily and spicy so that it does not hurt the digestive system.

Azam said, “During Ramzan, we take care to ensure that we don’t fall ill by having oily and spicy food as we don’t want to miss even a single day of fasting in this auspicious month when Allah showers great blessings. My wife cooks with less oil and spices. All adults in the family fast the whole month and offer prayers five times a day. Since my daughter is too young, she observes roza occasionally”.

Saba said, “We normally break the fast with dates, which is standard practice everywhere. We have fruits like mangoes, pear, grapes etc and lemonade. For dinner, we have mutton korma, chicken biryani, roti etc. These preparations are made in less oil and spices. We also prepare kheer during Ramzan,” and added, “Ramzan is a special month, we pray for longer durations of fasting and we try to be righteous. Fasting is good for the body as well. Apart from having good food ourselves, we also give some food to poor people.”

In addition, Saba Khan also laid stress on the following points:

Pack in fiber and protein

Sehri and Iftar, the two daily meals during Ramzan, are taken before dawn and after dusk, respectively. Sehri is crucial, as it is the faster’s last meal before facing the day. So it is important to make sure this pre-dawn meal contains protein (found in eggs, cheese, yogurt, nuts, etc.) and fiber (fruit, vegetables, whole grains, etc.), both of which help stave off hunger over a long period.

Avoid overeating after sundown

After a day of deprivation, there is a strong temptation to overindulge at Iftar. To curb the pangs of hunger before reaching for calorie-rich foods, try having a bowl of cold soup or a healthy salad. The evening meal should also include protein, whole grains and vegetables. Especially during Ramzan, it is important to avoid empty calories and junk food, to eat at least five servings of fruit and vegetables per day, and to ensure that each meal includes healthy portions of protein and dairy products.

Eat almonds and dates instead of rich desserts

While Ramzan is a festive time of year, it has the potential to negatively impact one’s health. Eating at night rather than during the day affects the body’s metabolism, thus increasing the risk of weight gain. Fasting can also lead to cravings for foods that are high in sugar and fat, which can also impact your waistline. Eat a few dates or almonds instead of the extremely calorie-rich pastries served during Ramzan, such as baklava or halva.

Avoid the sun and stay hydrated

To stay in shape during a fast, it is also advisable to stay out of the sun, spend most of the day in cool places and avoid strenuous exercise. Eating fruit before sunrise is a good idea, as the water it contains helps to hydrate the body during the day. Be careful not to drink too much water at once. Coffee and tea are to be avoided, as they can actually lead to increased thirst and dehydration. For additional energy, try drinking smoothies or fruit juice diluted with water.

Adapt fasting to your physical condition

Before starting a fast, it is necessary to talk to a doctor, particularly for seniors, diabetics taking medication to control their insulin levels, pregnant women and pre-adolescent children. Those with compromised health who still wish to fast for Ramzan should consult their doctor to develop a fasting plan adapted to their condition. At the first symptom of failing health, it is important to stop fasting.