What we eat at suhoor and iftar during Ramadan is a critical part of maintaining a healthy body throughout the month.

There are many risks of fasting such as headaches, dehydration, dizziness and fatigue. You can counter the risks by eating healthy to have enough energy to last the day.

Healthy eating plans during Ramadan

To maintain a balanced and nutritious diet, you consume food from all the major food groups, equally distributed between the two meal times, iftar and suhoor. The major food groups include:

  • Fruits and vegetables
  • Carbs
  • Meat
  • Dairy
  • Fat and sugar

Ideal suhoor meal

Suhoor meal is essential because it is the meal that should provide the necessary energy for the day, foods such as complex carbohydrates and high-fibre diet.

Complex carbohydrates release energy slowly during the day. Examples include whole wheat, oats, beans, and rice.

High-fibre food includes fruits and vegetables.

At suhoor, hydrate yourself enough so you won’t feel as thirsty. Drink the right amount of fluid to keep your body healthy. This fluid doesn’t include coffee and tea, because they are diuretic and promotes faster water loss through urination, which can lead to dehydration.

Ideal Iftar Meal

It is customary for Muslims to break their fast at iftar when the sun goes down with dates and water. This helps to restore sugar and salt levels in the body. It also rehydrates the body.

Foods to avoid at iftar

Avoid deep fried food, bake your food instead. It is best not to consume food and drinks with meals that are high in sugar and fat. High-fat cooked foods, such as rich curries and greasy pastries is not ideal for iftar.

Having a balanced diet during the fasting hours is essential. For more detailed healthy eating plans during Ramadan, you can consult your nutritionist. You can now book an appointment online at Okadoc.

More from Healthy Lifestyle:

The Healthy Way of Fasting During Ramadan