Don’t forget your dairy intake during Ramadan

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Updated 03 May 2020
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Don’t forget your dairy intake during Ramadan

DUBAI: During the holy month of Ramadan, when the time for iftar arrives, you want to indulge in the main meal of soup, appetizers, stews or meat products. You might skip or eat fewer dairy products at this meal unless you take care.

Dairy products include milk, yogurt, labneh, cheese and kefir. The recommended daily intake of dairy is three servings. An example could be one cup of milk, one cup of yogurt and a 30g serving of hard cheese.

 

 

Why dairy?

Dairy products provide essential vitamins and minerals including phosphorus, potassium, protein and calcium. It provides the easiest, fastest and most bioavailable way to get your daily recommended intake of calcium.

A cup of milk contains 243mg of calcium that is easily absorbed by the body. Around 30 to 40 percent of the calcium in milk and cheeses is absorbed.

The calcium content in other kinds of food such as dark green vegetables, specifically a cup of cooked spinach, is 115 mg. However, only 5 percent of spinach calcium is absorbed as spinach contains a high proportion of oxalates and phytates, which bind calcium making it less available.

This is why we mostly recommend dairy products or fortified foods as sources of calcium. Kale, watercress, beans and tofu are other calcium sources. Again, watch out for bioavailability.

Are you wary of milk?

Some people have a problem digesting milk or are even lactose intolerant. When they drink milk, they feel bloated and constipated, they might get headaches, stomach aches or diarrhea.

If you are allergic to casein you should not eat dairy products at all because an allergy is different from intolerance.

Tips for lactose intolerant people:

  • Hard cheeses have very little or no lactose
  • Yogurt has probiotics that aid digestion
  • You could opt for lactose-free milk or non-dairy milks such as soy, coconut, almond, oat, rice, hemp. Buy those that are fortified with calcium.

Full-fat or non-fat?

Dairy provides us with proteins, namely casein and whey, and it is important for building muscle mass, for growth and for cell regeneration. It also provides us with carbohydrates for energy, and with fats.

The fats in dairy are saturated fats. If you are a healthy person, if you want to maintain your weight, or even if you are diabetic, I recommend you take whole-fat dairy products. If you have a high cholesterol level, or if you are on a weight loss program, then I recommend low-fat or non-fat products.

Randa’s Recommendations:

  • Have a cup of yogurt at iftar 
  • Include a slice of cheese in your salad
  • Prepare your salad dressings using a yogurt base
  • Yogurt with mint, cucumber and garlic is a super healthy mix
  • Have a cup of milk as a snack or at suhoor. Why not try a milk chia pudding or cheese toast?

Chia pudding is a simple no-bake, high-calcium, high-protein suhoor dish. Here’s a recipe:

Cocoa chia pudding

Ingredients (serves five):

1.5 cup milk

2 cups cottage cheese

2 tbsp chia seeds

1 tbsp honey

2 tsp cocoa

1 tsp vanilla

Instructions: Place all ingredients in a jar. Shake very well. Allow to set in the fridge overnight.

Ramadan kareem.


From historic desert landscapes to sound stages: AlUla’s bid to become the region’s film capital

Updated 07 February 2026
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From historic desert landscapes to sound stages: AlUla’s bid to become the region’s film capital

DUBAI: AlUla is positioning itself as the center of cinema for the MENA region, turning its dramatic desert landscapes, heritage sites and newly built studio infrastructure into jobs, tourism and long‑term economic opportunity.

In a wide‑ranging interview, Zaid Shaker, executive director of Film AlUla, and Philip J. Jones, chief tourism officer for the Royal Commission for AlUla, laid out an ambitious plan to train local talent, attract a diverse slate of productions and use film as a catalyst for year‑round tourism.

“We are building something that is both cultural and economic,” said Shaker. “Film AlUla is not just about hosting productions. It’s about creating an entire ecosystem where local people can come into sustained careers. We invested heavily in facilities and training because we want AlUla to be a place where filmmakers can find everything they need — technical skill, production infrastructure and a landscape that offers limitless variety. When a director sees a location and says, ‘I can shoot five different looks in 20 minutes,’ that changes the calculus for choosing a destination.”

At the core of the strategy are state‑of‑the‑art studios operated in partnership with the MBS Group, which comprises Manhattan Beach Studios — home to James Cameron’s “Avatar” sequels. “We have created the infrastructure to compete regionally and internationally,” said Jones. “Combine those studios with AlUla’s natural settings and you get a proposition that’s extremely attractive to producers; controlled environment and unmatched exterior vistas within a short drive. That versatility is a real selling point. We’re not a one‑note destination.”

The slate’s flagship project, the romantic comedy “Chasing Red,” was chosen deliberately to showcase that range. “After a number of war films and heavy dramas shot here, we wanted a rom‑com to demonstrate the breadth of what AlUla offers,” said Shaker. “‘Chasing Red’ uses both our studio resources and multiple on‑location settings. It’s a story that could have been shot anywhere — but by choosing AlUla we’re showing how a comical, intimate genre can also be elevated by our horizons, our textures, our light.

“This film is also our first under a broader slate contract — so it’s a proof point. If ‘Chasing Red’ succeeds, it opens the door for very different kinds of storytelling to come here.”

Training and workforce development are central pillars of the program. Film AlUla has engaged more than 180 young Saudis in training since the start of the year, with 50 already slated to join ongoing productions. “We’re building from the bottom up,” said Shaker. “We start with production assistant training because that’s often how careers begin. From there we provide camera, lighting, rigging and data-wrangling instruction, and we’ve even launched soft‑skill offerings like film appreciation— courses that teach critique, composition and the difference between art cinema and commercial cinema. That combination of technical and intellectual training changes behavior and opens up real career pathways.”

Jones emphasized the practical benefits of a trained local workforce. “One of the smartest strategies for attracting productions is cost efficiency,” he said. “If a production can hire local, trained production assistants and extras instead of flying in scores of entry‑level staff, that’s a major saving. It’s a competitive advantage. We’ve already seen results: AlUla hosted 85 productions this year, well above our initial target. That momentum is what we now aim to convert into long‑term growth.”

Gender inclusion has been a standout outcome. “Female participation in our training programs is north of 55 percent,” said Shaker. “That’s huge. It’s not only socially transformative, giving young Saudi women opportunities in an industry that’s historically male-dominated, but it’s also shaping the industry culture here. Women are showing up, learning, and stepping into roles on set.”

Looking to 2026, their targets are aggressive; convert the production pipeline into five to six feature films and exceed 100 total productions across film, commercials and other projects. “We want private-sector partners to invest in more sound stages so multiple productions can run concurrently,” said Jones. “That’s how you become a regional hub.”

The tourism case is both immediate and aspirational. “In the short term, productions bring crews who fill hotels, eat in restaurants and hire local tradespeople,” said Shaker. “In the long term, films act as postcards — cinematic invitations that make people want to experience a place in person.”

Jones echoed that vision: “A successful film industry here doesn’t just create jobs; it broadcasts AlUla’s beauty and builds global awareness. That multiplies the tourism impact.”

As “Chasing Red” moves into production, Shaker and Jones believe AlUla can move from an emerging production destination to the region’s filmmaking epicenter. “We’re planting seeds for a cultural sector that will bear economic fruit for decades,” said Shaker. “If we get the talent, the infrastructure and the stories right, the world will come to AlUla to film. And to visit.”