ISLAMABAD:Consultant Nutritionist Dr. Rezzan Khan emphasised that increased salt intake during the month of Ramazan becomes a reason for health-related complications, which is why it should be avoided.

While salt added during cooking should be sufficient for the human body, consumption of many salty side dishes such as deep-fried foods, olives, pickles, sauces, and cheese increases the intake of salts during the month of Ramazan, which becomes a reason for health-related complications.

People should reduce salty foods during Ramazan to avoid getting too thirsty during the day and getting dehydrated. They should use herbs and spices to lower the salt, sugar, and fat reductions to improve health during the holy month.

He said that in a statement issued in connection with Ramazan and “Nutrition Month,” which is observed in March.

It is worth mentioning that “March Nutrition Month” is celebrated around the globe every year. Since 2008, the Pakistan Nutrition and Dietetic Society (PNDS) has been celebrating the month through many inclusive activities.

This year’s theme is “Beyond the Table,” which encourages everyone to adopt healthy eating and physical activity plans to achieve and maintain a healthy weight, reduce the risk of chronic disease, and promote overall health.

Dr. Rezzan Khan said excessive salt, sugar, and fat leads to cardiovascular diseases, chronic inflammation, gut imbalance, bloating, and strong cravings.

“A healthy diet is essential for those who wish to continue benefiting from the blessing of the Ramazan fasts, as getting sick means that you can no longer fast.

“Sensible cooking strategies can help you enjoy your food without destroying your health. Reduce unhealthy foods containing extra salt, sugar, or fat by improving food flavour with herbs and spices. Adding fresh herbs and spices to your meals can help you heal by reducing inflammation and reducing sugar cravings by better balancing blood sugar,” he suggested.

“Salt affects how we perceive bitterness and sweetness. Studies reveal that spicy flavours enhance a dish’s saltiness and sweetness. If you reduce the salt and sweetness in a recipe and increase its flavour, the dish may still taste salty or sweet enough for you. Sweet foods will vary in levels of fat and sugar, but they tend to be high in calories. Certain spices increase the intensity of the sweetness in food, such as vanilla, cinnamon, clove, cardamom, and saffron. Salt alternatives to increase the intensity of the salty feeling include black pepper, red pepper, green capsicum pepper, oregano, basil, soy, sage, bay leaves, and curry leaves,” he said.

Dr. Rezzan Khan, who is a consultant nutritionist at Shifa International Hospital, said after breaking fast, it was common for people to feel bloated.

“Using certain herbs and spices helps digestion. Common spices include ginger, cumin, turmeric, ajwain or carom seeds, fennel seeds (aniseed), and peppermint. Adding vinegar, garlic, onion, ginger, and lemon can further improve the flavour,” he said.

He suggested reducing dietary fat by choosing lower-fat or reduced-fat dairy products or dairy alternatives. Grill, bake, poach, or steam food rather than frying or roasting (both of which require oil). He suggested measuring oil with a teaspoon to control the amount or using an oil spray sparingly.

Published in Dawn, March 14th, 2024