Nutritional Tips For Ramadan During Iftar & Suhour

Fasting during Ramadan has numerous health benefits but only if properly implemented. SMILES gives you a range of nutritional tips to follow at Iftar & Suhoor* in the holy month of fasting to ensure nutrition and good health.

  1. Start Iftar with dates: People might suffer from headache & dizziness due to the lowered blood sugar levels during fasting. To replenish your sugar levels, start Iftar with 2-3 dates. Dates are also rich in calories, hence moderation is required.
  2. Fasting during Ramadan – change in the regular body routine, could lead to constipation: To avoid this, enrich your diet with fibre by eating vegetables, fruits, whole grains and legumes. Drink plenty of water and try to be active whenever possible.
  3. Include complex carbohydrates in Iftar: Such as rice, potato and meat. They help to retain energy for a longer period by your body.
  4. Start your Iftar meal with a warm soup: Soup comforts the stomach after a long day of fasting. It replenishes your body with fluids and help prepare the digestive system for the meal.
  5. Avoid foods that are too spicy or salty to prevent getting thirsty: during Ramadan. Consume more fruits and vegetables that are refreshing!
  6. Avoid the consumption of fried foods: Fried foods increase cholesterol level in your body. Replace them with boiled or grilled.
  7. Make sure your meals include generous amounts of vegetables: like broccoli, spinach, peas, green beans, squash, and carrots. These add vitamins and minerals as well as fibers which are essential for a healthy digestive system.
  8. Divide your main course into three parts: Have one quarter of the plate filled with complex carbohydrates, one quarter with lean meat or meat alternatives, and half with vegetables. This will ensure that you have a healthy balanced meal.

Having three meals is still important during this holy month: Iftar, a light evening snack, and Suhour. This would help you avoid continuous snacking throughout the non-fasting hours. And ensures your good health to celebrate Eid al-Fitr.