Ramadan Nutritional Tips

Stay hydrated:

Hydration is essential during Ramadan as our bodies cannot store water for prolonged periods of time. 

• Water is the best hydrator: drink plenty of water during non-fasting hours. 
• Include fluid-rich foods in your diet: food with a high water content can also provide hydration. Include foods such as fruits and vegetables, dairy products, and soups in your diet.
• Avoid heavily salted foods: high-sodium foods can stimulate thirst.
• Avoid caffeine: caffeine has a diuretic effect, meaning it encourages your body to produce more urine and in turn lose water.

Breaking your fast:

• Start with something simple: when you break your fast, you might find it easier on your digestive system to eat slowly. Start your iftar with something light such as dates, soups, or salads. 
• Avoid overeating: portion size is important, try to eat mindfully and keep in tune with your body for satiety cues. 
• Aim for a balanced meal: the goal is a balanced meal that includes a source of carbohydrates (pro tip: go wholegrain where you can!), a source of protein (such as lean meat, fish, eggs, or beans), and some fruits and vegetables.

Preparing for your fast:

• Include all food groups: a balanced meal is key in keeping your body satiated. Aim to include a source of the following: 
• Whole grains such as whole grain bread, brown rice & oatmeal.
• Fruits and vegetables such as cucumbers, tomatoes, watermelon, strawberries…the choices are endless! 
• Protein such as yogurt, milk & eggs. 
• Healthy fat such as olives, nuts & seeds.

Exercise during Ramandan:

• Keep active: although fasting can be tiring, it is good to stay active and avoid staying sedentary. 
• Avoid vigorous exercise during the day to avoid dehydration or exhaustion: while fasting opt for a walk or some stretches, keep more strenuous exercises until after you break your fast. Most importantly, listen to your body!