Fasting in the month of Ramadan is one of the essential pillars of Islam. Muslims worldwide observes fasting, in this holy month. Fasting composes of spiritual as well as physical benefit. When spiritual need is fulfilled with performing god loving words physical benefit can be earned by maintaining and following a healthy diet.
What to eat and drink at iftar and suhoor?
After a long day of fasting, the first thing your body needs is fluids. Start by breaking your fast with water and reach for foods that are light, fluid-rich and contain some natural sugars to gently restore your energy. Dates are a perfect first choice traditional, natural and great for giving your body an instant lift. Try to avoid loading up on sugary drinks or sweets straight away as they may give you a quick spike but leave you feeling drained soon after.
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Once you have had something light, move on to a proper balanced meal. Think of a good plate has some starchy foods like rice, bread or chapattis, a serving of protein like meat, fish, eggs or beans, plenty of vegetables and some dairy like yogurt. A spread of curries with fish, vegetables and pulses served with rice, chapattis and yogurt is a great everyday example that covers everything your body needs.
Once your food has settled, try going for a short walk. It aids digestion, keeps your energy balanced and clears your mind. If you attend Taraweeh prayers in the evening, even walking part of the way there is a simple and easy way to stay a little active through Ramadan.
Eat smart and stay energised
Here are the health tips taken from WHO fasting guidelines and recognised health institutes.
- Stay hydrated
Drink fluids throughout the night even if you don’t feel thirsty. Thirst means your body is already dehydrated. Always break your fast at Iftar with water before anything else. Avoid tea, coffee and fizzy drinks as they can dehydrate you further. Aim for at least 10 glasses of water through the night but don’t drink it all at once as that can cause more harm than good.
- Eat variety of foods
Your body works harder during fasting and needs good nutrition to cope. Fill your plate with whole grains, vegetables, fruits, lean protein and healthy fats like olive oil and nuts. Choose grilled or baked chicken, fish or lean meat over fried options. The more variety you eat, the better your body feels through the fast.
- Watch your Portion size
It takes your body about 20 minutes to feel full, so slow down and eat mindfully at Iftar. Large meals cause bloating, heartburn and discomfort, eat just enough to feel satisfied, not stuffed.
- Keep moving
Fasting can leave you feeling tired but try not to be completely inactive. Short walks or light stretches during the day go a long way. If you exercise regularly, shift your workout to after Iftar when your body is nourished and ready.
- Make sehri count
Never skip Sehri. A balanced pre-dawn meal keeps your blood sugar stable and your energy steady through the day. A good Sehri plate includes whole grains, fresh fruit, protein and a healthy fat. Some simple combinations to try:
- Oatmeal with low-fat milk, fruit and nuts
- Whole grain toast with a boiled egg and fruit
- Peanut butter sandwich on whole grain bread with a glass of milk
- Vegetable soup with whole grain toast
Avoid some and make a better choice
Stay away from fried and processed foods, salty snacks, pickles, sausages and ready-made sauces. Ramadan sweets are delicious but loaded with sugar, enjoy them occasionally and in small amounts. Reduce salt while cooking and keep the salt shaker off the table. Use herbs and spices to flavour your food instead. Steam, bake or stir-fry instead of deep frying. Break your fast with 3 dates, they are a natural source of fibre and give you an instant energy boost. Choose seasonal fruits like watermelon, peach or melon as a lighter sweet option after meals.
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Every person is different and what works for one may not work for another. If fasting feels too hard or these tips aren’t helping, speak to a doctor or dietitian for advice suited to your needs, especially if you are pregnant, elderly or managing a health condition.
