Menu
Top Nutritional Tips for a Healthy Ramadan
It’s important to remember that caring for your body is just as important as your spiritual reflection. By embracing these simple yet effective nutrition tips, you can maintain your energy, focus, and well-being throughout the fasting period
Author: Helen Conway
Nutritionist
Ramadan is a special time of reflection, community, and spiritual growth. Alongside its spiritual significance, fasting between Suhoor and Iftar can be physically challenging, particularly without proper nutrition. To help you stay energized, focused, and healthy throughout the holy month, here are some essential nutrition tips to incorporate into your daily routine:
1. Hydrate Well
Hydration is crucial during non-fasting hours. Aim to drink 2-3 litres of fluid between Iftar and Suhoor to help prevent dehydration. Try to prioritise water over caffeinated drinks, as caffeine can contribute to dehydration. You can also boost hydration through water-rich foods like watermelon, cucumbers, and soups, which provide both fluid and essential nutrients.
2. Choose Balanced Suhoor Meals
Suhoor is your pre-dawn meal, and it’s essential to include complex carbohydrates like oats, whole grain bread, or brown rice for sustained energy. Add protein from eggs, yogurt, or cheese and healthy fats like avocado, olive oil, nuts and seeds.
3. Break Your Fast Wisely at Iftar
Start with dates for a quick energy boost, followed by water. Opt for a balanced meal with lean proteins (like chicken or fish), complex carbohydrates (like brown rice, pasta, whole grain breads, quinoa or sweet potatoes), and plenty of vegetables for essential nutrients.
4. Limit Fried and Sugary Foods
While traditional treats are tempting, excessive intakes of fried or sweet foods can lead to fatigue and sluggishness. Go for baked or grilled alternatives and satisfy your sweet cravings with fresh or dried fruits.
5. Don’t Skip Protein
Protein supports muscle health, especially when fasting. Include sources like chicken, fish, eggs, or legumes in your meals.
6. Prioritize Fibre for Digestion
Fasting can affect digestion, so include fibre-rich foods like whole grains, fruits, vegetables, legumes, nuts and seeds to maintain gut health.
7. Stay Active with Light Exercise
Regular exercise plays a key role in maintaining energy levels and overall well-being during Ramadan. While fasting, it’s best to focus on light, low-impact activities such as walking, yoga, or gentle stretching. Schedule your workouts after Iftar or just before Suhoor to stay hydrated and avoid fatigue.
Throughout Ramadan, it’s important to remember that caring for your body is just as important as your spiritual reflection. By embracing these simple yet effective nutrition tips, you can maintain your energy, focus, and well-being throughout the fasting period.
