Ramadan is not just about fasting from food and drink; it is an ideal opportunity to reorganize your dietary habits and break free from unhealthy patterns. During this month, the body has an exceptional ability to control cravings and manage time, making it the perfect period to build a healthy relationship with food that lasts even after Ramadan ends.
Abeer’s Experience: From Unhealthy Habits to a Balanced Diet
Abeer, 26, shared her journey of reprogramming her eating habits during Ramadan. She used to struggle with:
Excessive consumption of sweets
Eating fast food regularly
Emotional eating
Skipping breakfast (Suhur) and replacing it with coffee
Her plan included:
Replacing unhealthy foods with healthier alternatives
Organizing meal times between Iftar and Suhur
Drinking sufficient water daily
Key Changes Abeer Made
Reducing sugar intake: Replacing daily sweets with fruits or dates and limiting treats to one day a week.
Balanced Suhur: Focusing on protein (eggs, yogurt) and complex carbs (oats, whole-grain bread), while reducing salt.
Reducing fried foods: Using an oven or air fryer instead of deep-frying.
Portion control: Starting Iftar with dates and water, waiting 10 minutes before the main dish, eating slowly, and paying attention to fullness.
Practical Tips for Healthy Eating During Ramadan
Start Iftar smartly: Dates and water, light soup, small plates, eat slowly (15–20 minutes).
Make healthy food choices: Half the plate with vegetables, grilled instead of fried, fruits instead of sweets, and 6–8 cups of water between Iftar and Suhur.
Smart Suhur: Protein + complex carbs, avoid sugary foods to stay fuller longer.
Mindful eating habits: Don’t eat in front of the TV, differentiate between real hunger and emotional eating, and walk 20–30 minutes after Iftar.
Progress over perfection: Ramadan is for rebalancing, not overcompensating.
Healthy Habits to Continue Beyond Ramadan
Drink at least 10 cups of water daily, include water-rich foods like soups, watermelon, and salads.
Avoid sugary and caffeinated drinks to prevent dehydration.
Eat three dates at Iftar for fiber.
Choose whole grains and cook with healthier methods (grilling, baking, steaming).
Limit sweets, fats, and excess salt, using herbs and natural flavors instead.
Eat slowly and in appropriate portions to avoid heartburn or discomfort.
Incorporate daily physical activity, such as an evening walk, to improve digestion and overall health.
Conclusion
Ramadan is a golden opportunity to reset your eating habits, improve energy levels, sleep, mood, and focus, while maintaining a healthy weight. Mindful food choices, eating with awareness, and regular physical activity can turn these habits into a sustainable lifestyle beyond the holy month.
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