Significance of Ramadan & EidRamadan is the ninth month of the Islamic lunar calendar and is a special time for Muslims.During this holy month of Ramadan, Muslims around the world abstain from food, drinks and other physical needs during daylight hours. It is also a time of reflection, sacrifice, generosity and devotion. Through fasting and devotion one feels closer to their Creator and acknowledges that everything in this life is a blessing from him Through fasting one eperiences thirst and hunger remembering those in the world who have very little to eat on a daily basis. It is a time for generosity and good will towards others !ith self" control, a Muslim practices good habits, speech and manners The bond of sisterhood and brotherhood is strengthened through family and community gatherings It is an opportunity to establish more healthy lifestyle habits especially with dietary habitsThese eperiences and lessons that are eperienced during the month of Ramadan should stay with theindividuals throughout the yearEID-AL-FITR#id $l %itr is celebrated on the first day of &hawwal, the month which is after Ramadan in the Islamic calendar. It marks the end of Ramadan and celebrations continue for three days. It is also a time to give charity to those in need, time for celebration with friends and family. $fter #id prayers, visits are made to families and friends, presents are given to children and everyone 'oins in the sprit of festivity. Ella Kumar Janifa JanifSouth Asian Lifestyle Coordinator Relationship ManagerProCare Health Ltd Settling InEmail : ellaumar!"tra#$o#n% &amily and Community Ser'i$es() *+)(**,H- Ministry of So$ial .e'elopment(+/ (011*0+ () )/*/23*Pur'i Chhi$hhia (ashem &laimankhel(ealth )romotion $dvisor Chairman)rocare (ealth *td +mma Trust#mail , )urvi.Chhichhia-procare.co.n. ummatrust-tra.co.n./HEALTHIERLIFESTYLEDURING FASTING (SAWM) &pread out your meals after breaking your fast Don0t over eat when breaking your fast &uhoor at pre"dawn followed by breaking fast at scheduled time.1et meal is appro2 hours later and supper approimately at/3.43pm.SUHR (!RE DAWN "REA#FAST5 )lease do eat your pre"dawn meal before you start your day of fasting Toast, Cereals like oats 6high in fibre will keep you full for longer time5, high fibre cereals, weetbi with yogurt, egg sandwiches with wholemeal bread and vegetables, tuna or chicken sandwich or traditional snacks like upma and powa. $ handful of nuts with the breakfast isgood !ater to avoid dehydration and headaches during the day is important Remember normally our body can survive without food for days together. "REA#ING THE FASTIFTAR )lease do not eat too 7uickly when breaking your fast &tart with dates8figs8water8fresh fruit 'uices If you have a shake, use yogurts and fruits and nuts instead of ice cream. &andwiches and fruits are good options. Include tuna8chicken in the sandwich or have a meat curry with roti8wholemeal bread, wholegrain bread or basmati rice.+se wholemeal naan &oup includingvegetables8lentils8meat $lways trim the fat off from the meat. DINNER$ 9our net meal :dinner; what you normally eat. Include salads and more vegetables along with wholegrain bread8rice8wholegrain roti It is very important to have good protein sources like dal8lentils8eggs8meat. Do not forget a small amount of yogurt8cheese and / cup of milk daily. *imit fried food to only once a week. SU!!ER$ $ smaller 7uantity as, you do not want to sleep with a heavy full stomach. *ight snacks, it may be 'ust fruits if you have a good dinner. 2 9ou can have 2 rotis8bread8