I am ruby I am a good girl

Millions of Muslims are now shaping up their lives specially the diet to coincide with the changing schedule of the holy month of Ramadan. Through fasting,we learn to manage healthy eating habits,improve self-control,discipline and improve overall health.However, the fasts of Ramadan can worsen a person's health if the healthy diet is not followed.Here are some guide lines on diet explored for readers to keep heal and hearty in this Ramadan and afterwards: Avoid overeating: A diet that has less than a normal amount of food but is suffi-ciently balanced will keep a person healthy and active during the month of Ramadan.But many people bulge their bellies with excess foods thinking that they need to take more food to compen-sate energy that has lost in fasting hours.This is a harmful practice particularly when they take a large amount fried and processed foods that lead to various health complica-tions including indigestion, heartburn, constipation etc.Chapter 20,verse 81 of the Qur'an states: "Eat of the good and wholesome things that We have provided for your suste-nance,but indulge in no excess therein." Healthy foods mentioned in the holy Qur'an are fruit and vegetables, such as olives, onions, cucumber, figs,dates, grapes as well as pulses such as lentils.Foods in sehri : This is the per- dawn meal and it should be a wholesome, moderate meal that is filling and pro-vides enough energy for many hours.It is therefore particularly important to include slowly-digesting foods.Complex carbohydrates are this kind of foods that will help release energy slowly during the long hours of fasting.These are found in grains and seeds like barley, wheat,oats,millets,semolina, beans, lentils, wholemeal flour etc.Fibre-rich foods are also digested slowly and include bran, cereals,whole wheat,grains and seeds,potates with the skin,vegetables such as green beans and almost all fruits.foods in iftar: Iftar is the meal which breaks the day's fast.This meal could include dates, following the prophetic traditions.Dates will provide a refreshing burst of much- needed energy.Fruit juices will also have a similar, revitalizing effect.The meal should remain a meal and not become a feast. we should try to minimise the rich,special dishes that tradition- ally celebrate the fast. Foods to avoid: Deep-fried foods,heavily-processed,fast-burning foods that con-tain refined carbohydrates in the form of sugar, white flour, etc., much fatty food (eg cakes,cream biscuits, choco-lates and sweets such asmithi).It may also be worth avoiding the caffeine content in drinks such as tea,coffee and cola as they stimulate faster water loss through urination. Being mindful in Ramadan of how you fast and how you break your fast can help to improve your overall health both physical and mental. stay stick with healthy diet to stay on healthy track.