Nutrition

Healthy Diet for Ramzan

Mar 2, 2025

A healthy diet during Ramadan is essential for maintaining energy levels and overall well-being. Suhoor should include complex carbohydrates, proteins, fiber, and plenty of water to sustain energy throughout the day. Iftar should begin with dates and water, followed by light, nutritious foods like soups, lean proteins, and hydrating drinks. A balanced dinner with whole grains, vegetables, and protein ensures proper nourishment. Avoid fried, sugary, and excessively salty foods to prevent dehydration and fatigue. Staying hydrated and incorporating light physical activity can further enhance well-being during Ramadan.

Sajid Ali Baran

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Dietary Guidelines for Ramadan Maintaining a healthy diet during Ramadan is essential to ensure sustained energy levels and overall well-being. Here are some guidelines for a balanced and nutritious diet during fasting:

Healthy Foods for Suhoor (Pre-Dawn Meal):

Suhoor should include foods that provide long-lasting energy and keep the body hydrated:

Complex Carbohydrates: Slow-digesting foods like oats, whole wheat bread, brown bread, chickpeas, and lentils.

Protein: Eggs, yogurt, milk, cheese, lentils, and nuts (almonds, walnuts).

Fresh fruits and vegetables like bananas, apples, dates, cucumbers, and salads are good sources of fiber. Water: Drink plenty of water to stay hydrated throughout the day.

Avoid: Fried foods, excessive salt, and caffeine (tea, coffee) as they can increase thirst.

Healthy Foods for Breaking the Fast at Iftar: Iftar should be light yet nutritious:

Dates and Water: Breaking the fast with dates is a Sunnah and provides instant energy.

Soup and Porridge: Chicken or vegetable soup, or barley porridge, is light on the stomach and replenishes strength.

Protein and Fiber: Include chicken, fish, lentils, vegetables, and yogurt for better digestion.

Light Snacks: Chickpeas, fruit chaat, yogurt-based dishes, and vegetable rolls are good options.

Hydrating Drinks: Prefer plain water, lemon water, coconut water, or fresh juices.

Dinner that is balanced after Iftar: Whole Wheat Bread/Brown Rice: Opt for brown rice or whole wheat chapati instead of white rice or parathas.

Vegetables and Protein: Eat vegetables with meat, chicken, or fish for a complete nutrient intake.

Milk or yogurt: Eating yogurt or drinking milk before bedtime helps digestion. Foods to Avoid:

Spicy, deep-fried, and overly oily foods (like samosas, pakoras, French fries).

Excessive sugary drinks such as carbonated beverages and artificial juices.

Too much caffeine, as it can cause dehydration.

General Tips: To stay healthy during Ramadan, focus on a balanced diet, get proper sleep, and engage in light physical activities like Taraweeh prayers or a short walk.

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