:

1433
( - )2012

20

4:08

21

4:08

4:18

22

4:09

4:19

3:55 12:29 5:45

23

4:09

4:19

3:55 12:29 5:45

7:12

24

4:10

4:20

3:56 12:29 5:46

7:12

8:42

25

4:10

4:20

3:56 12:29 5:46

7:11

8:41

21

26

4:11

4:21

3:56 12:29 5:47

7:11

8:41

22

27

4:11

4:21

3:56 12:29 5:47

7:10

8:40

23

28

4:12

4:22

3:56 12:29 5:48

7:10

8:40

24

10

29

4:12

4:22

3:56 12:29 5:48

7:09

8:39

25

11

30

4:13

4:23

3:57 12:29 5:49

7:09

8:39

26

14

12

31

4:13

4:23

3:57 12:29 5:49

7:08

8:38

27

15

4:19

4:13

4:23

3:58 12:29 5:49

7:08

8:38

28

16

4:19

4:29

14

4:14

4:24

3:58 12:29 5:50

7:07

8:37

29

17

4:19

4:29

5:55

15

4:14

4:24

3:58 12:29 5:50

7:07

8:37

30

18

4:20

4:30

5:56

13 1

5:50

3:58 12:29

7:07

4:14

8:37

4:24

3:58 12:29

7:06

8:36

4:24

5:50

7:06

8:36

5:51

3:58 12:28

7:05

8:35

5:51

3:58 12:28
3:58 12:28

7:04

8:34

7:03

8:33
8:32

4:18

3:55 12:29 5:44

7:13

8:43

16

3:55 12:29 5:44

7:13

8:43

17

4:14

7:13

8:43

18

4:15

4:25

8:42

19

4:15

4:25

20

4:15

4:25

5:51

4:16

4:26

5:52

3:58 12:28

10

4:16

4:26

5:52

3:59 12:28

7:02

11

4:17

4:27

5:53

3:59 12:27

7:01

8:31

12

4:17

4:27

5:53

3:59 12:27

7:00

8:30

13

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7:00

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6:59

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6:57

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70

Health Nutrition in the

Holy Month of Ramadan
Cooperation with:

Ramadan Day

Ramadan Calendar1433 H
(July - August 2012)
July

Imsak

Fajr

Shuruq

Zuhr

Asar

Magreb

Isha

Ramadan Day August

Imsak

Fajr

Shuruq

Zuhr

Asar

Magreb

Isha

Fri

20

4:08

4:18

5:44

12:29

3:55

7:13

8:43

16

Sat

4:14

4:24

5:50

12:29

3:58

7:07

8:37

Sat

21

4:08

4:18

5:44

12:29

3:55

7:13

8:43

17

Sun

4:14

4:24

5:50

12:29

3:58

7:06

8:36

Sun

22

4:09

4:19

5:45

12:29

3:55

7:13

8:43

18

Mon

4:15

4:25

5:51

12:28

3:58

7:06

8:36

Mon

23

4:09

4:19

5:45

12:29

3:55

7:12

8:42

19

Tue

4:15

4:25

5:51

12:28

3:58

7:05

8:35

Tue

24

4:10

4:20

5:46

12:29

3:56

7:12

8:42

20

Wed

4:15

4:25

5:51

12:28

3:58

7:04

8:34

Wed

25

4:10

4:20

5:46

12:29

3:56

7:11

8:41

21

Thu

4:16

4:26

5:52

12:28

3:58

7:03

8:33

Thu

26

4:11

4:21

5:47

12:29

3:56

7:11

8:41

22

Fri

10

4:16

4:26

5:52

12:28

3:59

7:02

8:32

Fri

27

4:11

4:21

5:47

12:29

3:56

7:10

8:40

23

Sat

11

4:17

4:27

5:53

12:27

3:59

7:01

8:31

Sat

28

4:12

4:22

5:48

12:29

3:56

7:10

8:40

24

Sun

12

4:17

4:27

5:53

12:27

3:59

7:00

8:30

10

Sun

29

4:12

4:22

5:48

12:29

3:56

7:09

8:39

25

Mon

13

4:17

4:27

5:53

12:27

3:59

7:00

8:30

11

Mon

30

4:13

4:23

5:49

12:29

3:57

7:09

8:39

26

Tue

14

4:18

4:28

5:54

12:27

3:59

6:59

8:29

27

Wed

15

4:19

4:29

5:55

12:27

3:59

6:57

8:27

28

Thu

16

4:19

4:29

5:55

12:27

3:59

6:57

8:27

29

Fri

17

4:19

4:29

5:55

12:27

3:59

6:56

8:26

30

Sat

18

4:20

4:30

5:56

12:27

3:59

6:55

8:25

31

4:13

12

Tue

13

Wed August1 4:13

4:23
4:23

5:49
5:49

12:29
12:29

3:57
3:58

7:08
7:08

8:38
8:38

14

Thu

4:14

4:24

5:50

12:29

3:58

7:07

8:37

15

Fri

4:14

4:24

5:50

12:29

3:58

7:07

8:37

With Compliments

Abu Dhabi Gas Development Company Ltd. (Al Hosn Gas)

One of ADNOC Group of Companies

Al Imsakiah was calculated in accordance with Abu Dhabi city latitude and its environs.
Take into account time differences in the following places:
Dubai, Sharjah and Ajman: 4 Minutes, Umm Al Quwain: 5 Minutes,
Ras Al Khaimah: 8 Minutes, Fujairah: 9 Minutes
Add half a longitudinal degree or two minutes to enable a legitimate time

About Al Hosn Gas

Introduction

Al Hosn Gas was established on February 1, 2010. The

company is based in Abu Dhabi and recognized and honored as
one of the proud ADNOC Group of Companies.

The Management of Al Hosn Gas would like to express its

gratitude to the Abu Dhabi Health Services Company - Mafraq
Hospital and Abu Dhabi Food Control Authority for the
cooperation exerted by their staff in issuing this manual and
ensuring the accuracy of the information presented.

The purpose of the company is to develop the sour gas

reservoirs located in the Shah Field onshore of Abu Dhabi. This
will include extraction of the sour gas, liquid hydrocarbons and
sulphur from the reservoirs, construction and operation of all
facilities required to produce, transfer, process, meter, store,
transport and deliver the sour gas from the production wells to
the delivery points and marketing sulphur for export abroad.
The project will involve several gas gathering systems,
construction of processing trains to handle one billion cubic
feet per day gas at Shah to produce 500 million cubic feet per
day of network gas, 4,400 tons per day of Natural Gas Liquids,
35,000 bpd of Condensates and 10,000 tons per day of sulphur
granulation, storage and shipping facility near the plant, in
addition to the construction of sulphur exporting
facilities at Ruwais Industrial Complex.

This booklet aims to spread nutritional awareness in the holy

month of Ramadan, focusing on some tips regarding food safety
in general, in terms of shopping, transportation, conservation,
cooking and preparation. Moreover, Al Hosn Gas sets sights on
improving the health status of all employees, contractors and
the surrounding community by providing them with healthoriented information, as well as reliable medical advice on food
consumption during the holy month particularly, and the rest of
the year generally.
The first section of this booklet avails general food tips for the
holy month of Ramadan, as well as the remaining months of the
year. In addition, this section addresses health problems that
occur during Ramadan, and avails relevant health solutions.
The second section deals with food safety, and provides tips on
grocery shopping and food purchasing, as well as the different
modes of food conservation, transportation, refrigeration,
cooking, preparation, heating and other matters relating to
food safety.

Section I - Food Tips in the Holy

Month of Ramadan
This section provides healthy eating tips for Ramadan,
particularly, and the other eleven months of the year, generally.
In fact, healthy eating habits apply generally to the twelve
months of the year.

First: Healthy Nutrition during Ramadan and the

Remaining Months of the Year
The meal must be wide-ranging and varied so that it
contains all the vital nutrients the human body needs.
A healthy diet must include all the following nutrients:
1. Carbohydrates such as bread, pasta, rice and
lentils.
2. Proteins such as fish, chicken, meat and eggs.
3. Few plant fats such as almonds, nuts, olive
oil, corn oil and sunflower.
4. Vitamins and minerals found in milk,
bread, vegetables and fruit.

The amount of food consumed

should be in balance with the
activities being done. The larger
the food intake, the greater the
amount of calories that are stored
in the body as fat.

Second: Healthy Food

in Ramadan
Before the month of Ramadan, a visit
to the doctor is recommended to discuss
the times of fasting and the ingestion of
medications. If the faster is in good health,
it is necessary to consider the following:
Plan to consume meals early to ensure the
body is getting the nutrients, fluids and rest
it needs to function properly.
Eat Suhoor before dawn, provided that the
meal is light and healthy, and the consumed
foods must be rich in carbohydrates, protein and a
healthy diet must include fruits and vegetables, with
the consumption of plenty of water.
This year, the month of Ramadan falls during the
hot summer season, so the faster should stay in a cool
environment (at home or in the shade), and reduce
physical activity during the afternoon as the sun peaks.

 Avoid overeating during Iftar, and it is recommended to

follow the advice given by Sunnah by breaking your fast with
dates, milk, water or unsweetened fruit juices, and have a
bowl of soup after the Maghrib prayer, keeping in mind that
the body needs to compensate fluid loss and balance the
blood sugar level without overdoing it.
Eat a healthy and balanced dinner in the early evening, avoid
fatty meals.
Stay away from soft drinks, tea, and coffee and replace them
with water.
Replace sweet dishes and chocolates with fresh fruits.
Avoid fast food as it tends to be very high in fat and sodium
Drink 8 cups of water
Practice sports such as walking for 15-20 minutes in the
evening
Avoid heartburn and indigestion causing fried and spicy
foods
Brush and floss your teeth regularly
Take advantage of Ramadan to quit smoking
Get enough sleep
Avoid sleeping immediately after eating
Use low amounts of corn oil or sunflower oil in cooking
Healthy food preparation
Use low-fat dairy products
Use brown bread instead of white bread
Eat a lot of vegetable during Iftar and Suhoor
Limit sodium and pickles intake

Problems and Solutions

Dizziness in the Afternoon

- Drink more fluid during Suhoor

- Eat fiber-rich foods
- Have Suhoor right before Imsak (when the fasting period
commences).

Headaches during Fasting

- Refrain from caffeinated drinks.

- Refrain from smoking.
- Get enough sleep (7-8 hours at least) a day.

Indigestion and Gases after Iftar

- Drink plenty of water.

- Avoid fatty and fried foods
- Avoid filling your stomach with food (do not
overeat).
- Chew your food and eat slowly.
- Reduce sugars and sweets.

Heartburn and Heart Trouble after Iftar

- Avoid fatty and fried foods
- Avoid spicy foods or foods with added hot peppers and
spices.
- Avoid overeating during meals.

Constipation during Ramadan

- Drink plenty of water.
- Eat whole grain foods.
- Eat more fiber such as vegetables and fruit.

Muscle Spasms
This may be due to insufficient intake of foods rich in calcium,
magnesium, potassium, and it is recommended to:
- Eat whole grain products and their derivatives.
- Eat more vegetables and fruit.s
- Eat low-fat dairy products, meats and dates during Iftar and
Suhoor.

The Benefits of a Healthy Diet in Ramadan

- Helps lose weight.
- Healthy eating habits in Ramadan help you fast
comfortably so you can benefit spiritually during the
holy month.
- Helps prevent many diseases caused by malnutrition.

Section II - Food Safety Advice

First: When Shopping
When you do your grocery shopping, consider the following:
Buy food from a reliable and approved supplier to make sure
you get well-stored and fresh food.
Read the food label carefully and check the expiry date before
buying.
Buy frozen and chilled food in the
last stages of the shopping, thus
ensuring its conservation and
temperature.
Do not buy bulging or leaky cans
and stay away from rusted and
dented canned goods.

 Avoid mixing food with cleaning chemicals and tools (such as

insect repellent sprays) in your shopping cart.
Bring food home quickly in order to keep it away from
damage, especially in summer.
Report any violation that you observe while shopping, so as
to make it easier to take immediate action against the person
in breach.

Second: Food Transportation

When you move the food from the market to home, consider
the following:
Do not store dry food near cleaning products or any other
chemicals.
Store chilled and frozen foods in the appropriate places, as
well as canned and dried foods as soon as you arrive home.
Store canned and dried foods in a dry well-ventilated place
and keep away from light.
Expedite storage of meat products and frozen products in the
freezer before the frost melts off.

Separate ready-to-eat foods from raw foods whether they are

meat or vegetable base or other.
Transfer food to clean and dry compartments that are easy to
wash, and sealed or covered with tin foil or plastic.

Third: Keeping Food in the Refrigerator

When you store food in the refrigerator, consider the following:
Check and follow-up the refrigerator temperature from time
to time to make sure of the efficiency of cooling.
Separate cooked foods from raw foods and store each on a
separate rack.
Place cooked ready-to-eat foods on the upper shelves of
the refrigerator and place uncooked
foods on the lower shelves to avoid
the trickling of particles and liquids
from uncooked foods on other
cooked foods.
Avoid putting hot foods in the
refrigerator by placing them outside
to cool first, then putting them
in the refrigerator, so as to avoid
any temperature increase in the
refrigerator compartments.
Frozen foods should be properly thawed,
by using the microwave or placing them on the
lower shelf of the refrigerator. They should not be
defrosted at room temperature.

 Make sure all the foods that are stored in the refrigerator are
well-covered and not left exposed.
Do not fill the fridge with lots of foods. You should leave
enough space to allow the passage of cold air so as to
maintain the quality of the stored food.
Health regulations advise that cooked foods should not be
stored more than 3 to 5 days in order to avoid rot or bacterial
growth.

Fourth: Storing Food in the Freezer

When you store food in the freezer,
consider the following:
Check and follow-up the
temperature of the freezer from
time to time, to make sure that
stored foods do not thaw.
Do not refreeze food that has
already melted or thawed out.
Store frozen foods in small
compartments to ensure east and
fast melting.
Tightly package foods that need
to be frozen (especially meat) to
keep track of its storage date.

Fifth: Preparation of Food

When you clean the food preparation area, consider the
following:
Always wash your hands before preparing food or eating.
Wash all surfaces and utensils when preparing food
(especially fatty foods) with hot water and soap.
Allow washed utensils to air dry in the absence of a clean dry
towel.
Clean the refrigerator and kitchen cabinets and shelves on
a regular basis to remove crumbs and liquids, which can
become a fertile environment for bacterial growth.
Do not use the same utensils and equipment for raw and
cooked foods at the same time and without washing with
soap and water.
Cook meat thoroughly especially minced meat until its juices
become transparent color and the meat is no longer pink.
In case of reheating food more than once, make sure that
food is heated at a high temperature
(above 70 degrees Celsius). Reheating
at a moderate temperature promotes
bacterial growth. You should only
heat the amount that is to be
consumed and not all the food
at once.
When you chop vegetables,
do not use the chopping board
that is used for cutting poultry
and meat to avoid cross-contamination.

Sixth: Cooking
When you cook, consider the following:
Cook at the recommended internal temperatures for each
food type, mainly meat, poultry, eggs and seafood.
Make sure the sauces, soups and gravy reached their boiling
point when re-heated.
Do not put cooked food in a compartment that was
previously used for raw meat.
Use an accurate thermometer to make sure that the internal
temperature of meat, poultry and eggs has reached its correct
level during the cooking process.

Ramadan

Mubarak