Ramadan, the ninth month of Muslim calendar is devoted to fasting. It begins this year August 22 and ends September 21. Practicing Muslims are not allowed to eat or drink, even water, while the sun shines. Some tracks nutrition, to spend a good month without fail.

Even if the principle is precisely not to eat during the day, diet adopted during Ramadan is crucial.

Binge just before sunrise is not a good tactic, not only for the remainder of the year. The body will not be effective after a huge breakfast.

The fasters should take the same full breakfast and lighter than usual, which includes, ideally, complex carbohydrates (cereals, wholemeal bread), fruits and proteins (milk, nuts, eggs). A solid breakfast but not gargantuan allows fast with all the stamina.

During fasting, the body is in desperate need of sugar. Also, many Muslims do not break the fast with a big banquet, but a fruit, which gives the blood sugar to normal.

Three dates, a glass of fruit juice, soup or vegetables rich in minerals are good ideas to reconnect with food. Do not show absolutely greedy. The body can not absorb excessive amounts of food at the same time.

When fasting, he must at all costs, avoid caffeine, a diuretic. Instead, drink plenty of water the night to stay hydrated the next day, is absolutely necessary.

But during Ramadan, what you eat is perhaps less important than the people with whom one eats. The Koran recommends the believers to share their meals at night with friends and family, to strengthen family and community, which is the

Experts from the European Food Safety Authority (EFSA) has found that carbohydrates should represent between 45 and 60% of total energy intake, according to a report of the EFSA published August 5. The report on the recommendations of dietary carbohydrates, including sugar, fiber and fat.

The EFSA expert belonging to the group “Dietetics, nutrition and allergies, have prepared this report in response to a request from the European Commission. The report should serve to advise the politicians of the European Union.

Experts from the European Food Safety Authority has not made any recommendations on sugar, because they feel they do not have enough good data on this subject. They recommend 25 grams of fiber per day for an adult with normal bowel function.

EFSA also believes that the roles of glycemic index and glycemic load in weight maintenance is not clear. The experts state that this body fat should be between 20 and 35% of total energy intake, although these figures are different for children. They also believe that trans and saturated fats should be avoided as much as possible.

EFSA held a meeting with nutritionists member countries on 7 and 8 September. In parallel to this meeting, the European Food Safety Authority launches public consultation on carbohydrates, fiber, and fats, available on the website of EFSA.

The EFSA report on carbohydrates is part of the work of experts of the European Food Safety Authority on the macro nutrients. The second part of their work on micro nutrients, vitamins and minerals, should be made in 2010.

The latest report on nutrition and energy for members of the European Union was presented by the Scientific Committee on Food in 1993.