Fasting For Women

Salaams,

I found this on the Web and thought it might be useful to my sisters-in-Islaam or anyone else who intends to perform the Islaamic fast of Ramadan.

Salaam allakum,
It has been brought to my attention that many women in the community 
need information about fasting for this Ramadan.  I have given this 
powerpoint presentation before in the community, but due to some health 
problems I am not able to host a lecture this year.  Instead I am attaching 
the powerpoint that I use for the presentation and copying the outline 
formatt below.  I am available to take individualized questions via e 
mail at [email protected] and questions via phone before 1030 pm at 
night (540-382-6766). 
In general ....my personal guidelines for women who are pregnant I 
incist that you consult with your doctor about your wish to fast and follow 
their recommendations after all they are the professionals.  
Personally, I discourage any woman from fasting if you are into your 8th month 
(32 weeks), are underweight or started your pregnancy underweight, you 
are having digestive problems such as vomiting, or you are unable to take 
in the recommended 2 liters of fluid in 24 hours or the proper number 
of calories to maintain the pregnancy.  Fasting when you have some of 
these restrictions may increase your chances of preterm labor and 
premature delivery of the child.  The number of calories are 2200 for normal 
weight or slightly overweight women and 2400 calories for underweight 
women.  
If you have specific questions please don't hesitate to contact me.  
 
Salaam allakum
sister Jennifer Simpson, registered nurse
 
please see attached powerpoint of outline format below
 
Fasting for Women

Tips on fasting for non-pregnant, pregnant, and breastfeeding women

In General

	Good nutrition is always needed

	Make wise choices for food

	Do not over-indulge

	Break your fast slowly, do not increase your blood sugar too rapidly

	Break your fast with something light like soup or dates

Food pyramid

	6-11 servings from the grain group

	2-4 servings from the fruit group

	3-5 servings from the vegetable group

	2-3 servings from the meat, Poultry, Fish, Dry beans, eggs, and Nuts 
group

	2-3 servings from the milk, yogurt,and cheese group

	Use Fats, Oils, and sweets sparingly

	Grain group:

	Serving =

	1 slice bread.

	� pita bread, bagel, bun, or English muffin.

	� cup cereal, rice, or pasta.

	3-4 small crackers.

	Fruit group:

	Serving =

	3 dates.

	1 apple, small banana, orange, nectarine. 

	� cup fruit juice.

	� cup berries.

	� cup diced, cooked, or canned fruits.

	Vegetable group:

	Serving =

	� cup cooked or raw vegetables.

	1 cup leafy raw vegetables.

	� cup cooked legumes.

	Meat group:

	Serving =

	2-3 oz lean, cooked meat, poultry, or fish

	1 egg

	1/3 cup nuts

	� cup cooked legumes

	Milk group:

	Serving =

	1 cup milk or yogurt.

	1 � oz cheese.

	

	Note:

	3 serving of milk, yogurt and cheese group are recommended for 
teenagers, young adult, pregnant/lactating women, and women past menopause.

	 

	Fats, oils, and sweets:

	include butter, margarine, salad dressings, oils, mayonnaise, cream, 
sour cream, sauces, dessert, candies, and soft drinks.

During pregnancy

	Always consult your doctor about your wishes to fast

	It is strongly advised that you do not fast if you are suffering from 
Diabetes, Hypertensions, easting disorders, or digestive system 
disorders

Remember

	What you eat is more important that How much you eat

	Choose foods from each of the major food groups

	Do not overindulge in sweats or "wasted-calorie" foods

Especially Important Nutrients

Iron

	Liver, beef, veal, Lamb, turkey

	Iron enriched breads and cereals

	Dried beans, green leafy vegetable, raisins, dried prunes, apricots

	Nuts and seeds

	Vit. C helps with the absorption of iron - drink orange juice

Folic Acid

	Good sources of Folate

	Green leafy vegetables (Spinach, beets, and turnip greens), kidney, 
liver, beef, wheat products, eggs.

Calcium

	Especially important for any woman for good bone development and 
management

	Prevents osteoporosis

	Important for breastfeeding mothers-when the child breastfeeds it 
depletes your stores of calcium

Calcium cont.

	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

Fiber

	Fiber aids in maintaining the health of the digestive tract and help 
to prevent or control certain diseases.

	Some people suffer from constipation during Ramadan. Eating enough 
fiber is a good solution.

Fiber (cont.)

	Recommended amount of fiber is around 25 grams.

	Good sources of fiber are whole grains, legumes, fruits, and 
vegetables.

Water, Water, Water

	Any person needs to drink between 8 to 10 glasses of water per day

	During pregnancy the doctor may discourage you from fasting during the 
summer months due to the high likelihood of dehydration

Water - pregnancy/breastfeeding

	Pregnant/breastfeeding women should drink at least a minimum of 2 
liters of water every day in non fasting hours

	May get water in the form of non-caffeine drinks (ie. Juice, 
sprite,milk), limit two per day

	Caffeine (in tea and coffee) actually dehydrates you more

Water-pregnancy

	Low water consumption may make the pregnant woman experience "false" 
labor contractions called Braxton-Hicks contractions

	If this happens, break your fast, drink plenty of water, and rest. 
With these interventions the contractions should slow down and be 
irregular, if not contact your doctor

Water - breastfeeding

	You may see a slight decrease in the amount that you can breastfeed

	Feed baby more frequently during non-fasting hours

	Make sure to drink high calcium beverages such as milk AND PLENTY of 
water when you are not fasting

Some good food choices to break your fast are:

	Fresh fruits

	Fresh fruit juice

	Porridge with skimmed milk and fresh or dried fruit (go dates!!)

	Low-fat natural yogurt with fresh dried fruits and seeds

	Boiled egg/grilled chicken/baked beans on whole meal toast

Larger meal, a few hours later...

	Whole-meal bread roll without butter (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

	Vegetables (raw) with hummus

Good sahour foods....

	Boiled egg with nan bread and fresh fruit juice

	Low fat yogurt sprinkled with granola and fresh fruit

	Brain muffin, with scrambled eggs and white cheese

Golden Rules....

	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

	Eat sweets in moderation - high sweat intake can give thrush to 
breastfeeding babies, sugar is a great environment for bacteria to grow!!!

Exercise

	You still need to exercise

	Used to maintain you current fitness level and gain strength for a 
less difficult delivery

	Greatest appetite suppressant is exercise

	20-minutes of aerobic exercise it great!!

Call the Doctor

	Don't be afraid to express your need/want to fast to your doctor- they 
are there for you

	ANY DISCOMFORT - it is advisable to break the fast as it is not 
against the religion - exemption in pregnancy and breast feeding

	"God has exempted the traveler during his journey from fasting and 
part of prayer (qasr) and exempted the pregnant and the lactating from 
fasting." (Termizi, Nisai'I)

Disclaimer for late pregnancy

	There has been research conducted showing that women that fast late in 
pregnancy have a harder time fasting and experience lower levels of 
blood sugar and excessive hunger (condition known as 'accelerated 
starvation') it may be necessary to defer fasting

Questions ?????