A Healthy Ramadan

Fasting during Ramadan can improve one’s mental and physical health. But if done inaccurately, it can cause more harm than benefit. This Ramadan, you can learn how to eat healthy at Iftar and Suhour and ensure an adequate nutrition throughout this holy month.

Iftar – When first breaking the fast, seek abundantly fluids for proper hydration. Avoid drinks high in fat and added sugar as these can provide too much calories. Option for water, sparkling water, tea, traditional soups, milk, fruit juices or smoothies.
Dates are an excellent method to break the fast as they are provide energy, and are good sources of fiber and minerals. 2-3 dates are enough to break your fast on. You could also option for dried apricots, figs, raisins or prunes.
After breaking the fast make sure the foods you eat are light and provide a balance of whole grains, healthy greens, and protein-rich foods. Have sweets in moderation 2-3 hours after Iftar. Remember that you only have a relatively short time to replenish your body with all the essential nutrients and fluids, thus the quality of your diet is crucial during Ramadan.

Try doing some light exercises to help keep your body in shape. If you are a regular athlete, you can still maintain your exercise session just before Iftar. Make sure to hydrate immediately after your session and eat slowly to replenish your fluid and nutrients.

Suhoor – Drink plenty of fluids, make sure you are well hydrated for the upcoming day and aim for high fiber or wholegrain options when possible as they provide energy and tend to be digested more slowly.
Option for:
• Oats or High fiber breakfast cereals with milk, dried fruit, nuts or seeds as toppings.
• Yogurt – this can be a good food to include at suhoor as it provides nutrients like protein, calcium, iodine and b vitamins and also contains fluid. You could combine it with cereal and fruit as in the examples above.
• Wholegrain breads with white cheese, labne, peanut butter or banana.

Whether to fast or not is a personal decision but it is important to get medical advice to ensure you can do so safely.