Tips for Healthy Nutrition During Ramadan

Maintaining proper nutrition during Ramadan is essential for good health, especially between Iftar and Suhoor. Dr. Nevin Bashir, a nutrition expert with a PhD in food engineering and biotechnology, shares her advice for maintaining a healthy diet during this holy month. According to her, it is important to follow a balanced, healthy diet based on the Mediterranean diet, which is very beneficial for the body. She also recommends exercising before Iftar to burn accumulated fat, drinking plenty of water, and avoiding sugary drinks, fatty sweets, fried foods, and excessive sugars. Below are key tips for staying healthy during Ramadan:

Key Tips for Maintaining Health During Ramadan:

1. Start Your Day Right:

   • Do not skip Suhoor. A healthy Suhoor ensures enough energy until Iftar. This is especially important for elderly women, teenagers, pregnant women, and breastfeeding mothers who choose to fast.

2. Hydrate Properly:

   • Drink plenty of water between Iftar and Suhoor. An adult woman needs 2 to 3 liters of water daily. Drink fluid-rich drinks, such as fresh fruit juices, milk, or yogurt, throughout the night, even if you're not extremely thirsty. Avoid beverages that cause dehydration, such as caffeinated drinks like coffee, tea, and sodas. It’s common to break the fast with water at Iftar, as it helps replenish fluids in your body before eating.

3. Start Your Meals with Soups:

   • Begin your meals with broths, stews, or soups, which help rehydrate your body. Incorporate fruits and vegetables that are rich in water content, such as watermelon, cucumbers, and spinach, to ensure adequate hydration. If you experience symptoms like recurring headaches, muscle weakness, or dry mouth, it could be a sign of dehydration, and you should increase your fluid intake immediately.

4. Maintain a Balanced Diet:

   • Aim for a varied, healthy diet during Ramadan. Include foods like whole grains, fruits, vegetables, fish, poultry, dairy, and healthy fats such as those from nuts and olive oil. Ensure your body is getting all the essential nutrients it needs.

5. Opt for Slowly Digesting Foods:

   • Choose foods that digest slowly and provide sustained energy, keeping you active throughout the day. These foods include high-fiber options like whole grains, nuts, dried fruits, and legumes such as lentils, chickpeas, and beans.

6. Reduce High-Salt Foods:

   • Limit salty foods like processed meats, sausages, and cheeses, as they can lead to dehydration. Also, minimize fried and fatty foods. Instead, focus on grilling, baking, or steaming your meals.

7. Choose Lean Meats and Reduce Sugary Foods:

   • Opt for white meats instead of red meats and choose lean cuts. For desserts, try eating fruits with natural sugars and avoid foods that contain high amounts of refined sugar or artificial sweeteners.

8. Eat Slowly and in Moderation:

   • Eating too quickly can cause discomfort and indigestion. It’s better to eat small amounts slowly, which helps prevent overeating and ensures better digestion.

9. Exercise Moderately:

   • While fasting can be physically draining, avoid sitting for long periods. Try light activities like walking or simple stretching exercises to maintain your energy levels during the day. During hot weather, it’s best to avoid outdoor exercise, opting for light indoor workouts instead.

10. Get Enough Sleep:

• Adequate sleep is crucial for maintaining your overall health and well-being during Ramadan. Avoid staying up late and ensure you get enough rest to stay energized.

11. Consume Foods Rich in Hydrating Ingredients:

• Include hydrating foods like watermelon in your Suhoor or as a post-Iftar treat, and consider having salads like Fattoush, which contain vegetables like cucumbers and tomatoes that are rich in water content.

12. Prioritize Healthy Suhoor Foods:

• Suhoor should be a balanced meal that provides energy for the day ahead. Choose foods rich in complex carbohydrates, like fruits, vegetables, whole grains, and legumes, which provide sustained energy during fasting hours. Include low-fat dairy products like yogurt and incorporate healthy fats such as those from avocado, nuts, and olive oil.

13. Make Iftar Balanced and Energizing:

• Break your fast with 3 dates, which are an excellent source of fiber. Include a variety of vegetables for vitamins and nutrients, and choose whole grains for energy and fiber. Enjoy lean meats like grilled or baked chicken and fish. Avoid fried and processed foods, which are high in fats and sugars.

The Importance of Balanced Nutrition During Ramadan:

Fasting for long hours can impact energy levels, hydration, and digestion, so choosing the right foods is crucial for optimal health. A balanced diet that includes carbohydrates, proteins, healthy fats, vitamins, and minerals can provide sustained energy throughout the day. It’s important to focus on proper hydration, avoid sugary and salty foods, and prioritize nutrient-rich meals at Suhoor and Iftar to maintain physical and mental well-being during Ramadan.

By making thoughtful food choices and staying hydrated, you can ensure a healthy fasting experience, boosting your stamina and overall health throughout the holy month.