Proper Nutrition for Pregnant Women During Ramadan

Studies show that poor nutrition during pregnancy can lead to complications for both the mother and the fetus, including an increased risk of premature birth and low birth weight. Therefore, it is essential for pregnant women to focus on eating balanced, nutrient-rich meals throughout pregnancy. In Ramadan, the need for healthy food increases, especially during the pre-dawn meal (suhoor) and the iftar meal, or between the two with meals specifically tailored for the pregnant woman, as noted by Healthline.

Nutritional Tips for Pregnant Women During Fasting:

1. Balanced Meals: It is recommended to include sources of protein like meats, poultry, fish, and eggs, alongside complex carbohydrates like whole grain bread and brown rice, to ensure a steady energy supply throughout the day.
2. Adequate Hydration: Drink sufficient amounts of water between iftar and suhoor, and avoid caffeinated beverages that may cause fluid loss.
3. Complex Carbohydrates: Choose foods rich in complex carbs like whole grains to ensure a prolonged energy release.
4. Avoid Salty and Sugary Foods: Avoid salty foods to prevent water retention and reduce sugary foods to prevent blood sugar spikes.

Ideal Nutrition for Pregnant Women During Ramadan:

Iftar (Breaking the Fast):

• Dates: Rich in iron and fiber, helping with fetal growth and supporting maternal health.
• Areeka (Gulf region): A nutritious meal made from honey, dates, and whole wheat bread, providing essential minerals and energy for both the mother and the baby.
• Jareesh (Gulf region): A dish made from crushed wheat, rich in fiber and protein, providing satiety and energy.
• Yogurt with Dates (Gulf region): A great mix of calcium, natural sugars, and long-lasting energy.
• Harees (Gulf region): Made from wheat and meat, rich in protein and fiber, providing sustained energy for the pregnant woman.
• Thareed (Gulf region): A combination of meat and bread in a nutritious broth, restoring energy and replenishing vitamins and minerals.
• Lentil Soup (Lebanon, Syria, Palestine): A great source of plant-based protein and iron, which boosts energy and supports digestive health.
• Tabbouleh (Lebanon): A vitamin-rich salad that includes parsley, tomatoes, and bulgur, offering fiber that aids digestion.
• Mujaddara (Syria, Lebanon, Palestine): A dish made from rice and lentils, providing a mix of proteins and complex carbs, offering long-lasting energy and regulating blood sugar levels.

Foods to Avoid:

• Fried and Fatty Foods: Like samosas and fries, which can cause digestive issues and increase heartburn.
• Sodas and Sugary Drinks: These can lead to bloating and upset the stomach, while also negatively affecting calcium absorption.
• Sugary Sweets and Processed Baked Goods: Like knafeh and basbousa, which cause sudden spikes in blood sugar and contribute to weight gain.

Suhoor (Pre-Dawn Meal):

• Foul Medames (Egypt, Sudan): Rich in protein and fiber, helping to maintain satiety and blood sugar stability throughout the day.
• White Cheese and Olive Oil (Levant, Egypt): High in calcium and healthy fats, supporting bone and heart health.
• Oats with Milk and Nuts (Various Arab countries): Packed with fiber and protein, keeping blood sugar steady and aiding in satiety during the fast.

Foods to Avoid:

• Salty Foods (Pickles, Salted Cheese): Can cause excessive thirst during the day.
• Excessive Caffeine (Coffee, Tea): Can lead to dehydration and increased fluid loss.
• Simple Carbohydrates (White Bread, Pastries): These digest quickly, leading to rapid hunger.

Fetal Health:

• Beneficial Foods for Fetal Development:
  • Fatty fish like salmon and sardines, rich in Omega-3 fatty acids, support brain and eye development.
  • Eggs provide essential choline for brain growth.
  • Avocados are rich in healthy fats and folic acid, promoting healthy brain development.
  • Leafy greens like spinach and molokhia offer iron and folic acid needed for fetal growth.
  • Legumes such as lentils and chickpeas provide protein and iron, supporting healthy fetal development.
• Foods Harmful to the Fetus:
  • Fish high in mercury like tuna and mackerel can negatively affect brain development.
  • Undercooked or raw meats carry risks of infection like salmonella and toxoplasmosis.
  • Unpasteurized dairy products, like soft cheeses, can harbor bacteria like listeria, which pose a risk to the fetus.
  • Highly processed foods with preservatives may affect the baby’s neurological and immune system development.

When to Consult a Doctor:

If the pregnant woman experiences symptoms such as dizziness, extreme fatigue, or reduced fetal movement, it is essential to stop fasting and consult a doctor immediately. The health of the mother and fetus should always come first.

Folic Acid Importance:

Folic acid is crucial before and during pregnancy to support the neural development of the baby. Ensure the intake of folate-rich foods or supplements to reduce the risk of neural tube defects.

By following these dietary guidelines, pregnant women can maintain a healthy and balanced diet during Ramadan, supporting both their health and the development of their baby.