Fasting and Pregnancy

When the holy month of Ramadan starts, I will be 12 weeks pregnant. I was wondering if it was OK to fast in my stage of pregnancy. Luckily, my gynae has told that it will be ok to fast, except if I sincerely feel that fasting may harm me or the fetus.

But, she reminds me to make sure that I will observe my own health and weight during fasting and taking a good nutrition. Below is the principle of good nutrition I found from net. I hope it will be beneficial to other preggy friends. Happy fasting.

--------------------------------------------------------------------------

The principles of good nutrition holds true even for a pregnant woman who is fasting during Ramadan. She has to make wise choices. The fact that she is pregnant should not be an excuse for her to over-indulge in eating during the non-fasting period.

The diet during this period is designed to promote optimal nutrition for the woman and child. WHAT you eat, as well as HOW MUCH is important. You have a healthy diet if you are choosing food from each of the major food groups; the grain group, fruit and vegetable group, meat and dairy groups. The meat group will include vegetarian options such as nuts, beans, eggs, milk and dairy. By eating from each food group you will receive all the nutrients that you need to stay healthy. The following nutrients are especially important:

1) Iron- A high intake of vitamin C will help increase iron absorption Iron rich foods include:
• Liver, beef, veal, Lamb, turkey
• Iron enriched breads and cereals
• Dried beans, green leafy vegetable, raisins, dried prunes, apricots
• Nuts and seeds

2) Folic acid-Good sources of folate are:
• Green leafy vegetables (Spinach, beet, and turnip greens), kidney, liver, beef, wheat products, eggs.

3) Calcium:- Calcium rich foods are:
• Milk group (milk , yogurt, cottage cheese, cheese).
• Fish with bones (canned salmon), tofu
• Dark leafy vegetables, bok choy, broccoli, beans
• Figs, sunflower seeds, tahini, almond butter
• Calcium fortified soya milk, juices, and cereals

You should not ignore your water consumption. It seems obvious but drink lots of water! If Ramadan falls during the summer, then your doctor may advice you not to fast since dehydration could pose a problem. At this time of the year (winter) you may safely fast since the weather is pleasant. The normal pregnant woman should drink at least a minimum of 2 liters each day during the non-fasting hours, irrespective of the climate.

Some good food choices to break your fast are:
• Fresh fruits
• Fresh fruit juice
• Porridge with skimmed milk and fresh or dried fruit to sweeten
• Low-fat natural yogurt with fresh dried fruits and seeds
• Boiled egg/grilled chicken/baked beans on whole meal toast

A few hours later, you could have another healthy meals which may include good choices such as:
• Whole-meal bread roll without butter (choose herbs instead), filled with egg and tomatoes, chicken and salads, low-fat cheese and salad, or tuna with cucumber and tomato.
• Whole meal pasta with tomato based sauce, with a large salad.
• Salad with fish, chicken, or low-fat cottage cheese. Add whole meal bread or rice.
• Baked potato (no butter or oil) with tuna or low-fat cottage cheese (avoid high fat toppings like cheddar)
• Vegetables which are steamed and whole meal khubs with half a small tub of hummus.
• Grilled chicken, meat, or fish with a big bowl of raw salad/rice or bread.
• Fresh fruits.

Healthy low-fat options which you may have for your sahour are:
• Chicken tikka with plain boiled rice or tandoori nans.
• Vegetable soups (without oil or butter), steamed fish, stir fried noodles, or beans sprouts, boiled rice.
• Spaghetti with tomato based sauce.
• Poached or grilled fish, baked or boiled potatoes, raw vegetable salad, fresh fruits.

Some golden rules to follow when fasting:
• Avoid too much fat/sugar/salts and caffeine.
• Always have fresh food available.
• Stick to a low fat diet. Cut out fried foods.
• Choose fresh fruits and vegetables whenever possible. You can never eat too many fruits and vegetables. The number of calories in this great food source is low. So you are getting lots of great stuff for your body without the worry of too many calories.
• Don't worry if you are tempted by rich desserts which can't be avoided during this month. Just try to eat them in moderation.

In a healthy pregnant woman with no obstetric or medical complications, the need to exercise is important. If your doctor permits, then do so at a low intensity. Remember, it is not wise to exercise for weight loss. Your exercise right now should be to maintain your current fitness level and gain strength for a less difficult delivery. The greatest appetite suppressant, is exercise. The brain liberates chemicals that gives you a feeling of fullness during exercise, so incorporate at least a 20-minute aerobic exercise routine into your day.

If you do face any discomfort, it is advisable to break the fast as it is not against the religion. According to the Quran, a sick pregnant or nursing woman is allowed to break the fast and make up for it at a later date.

Once again, it is important that any pregnant woman should discuss her plan to embark on a fast with her obstetrician/ gynecologist.