Healthy eating tips during Ramadan

Healthy Eating Tips During Ramadan

The month of Allah (Ramadan) is going on its way. We are in the most blessing month of the Islamic year. This month is full of blessings from Allah as a reward for his obedience in the form of fasting and by following the teaching of Islam and Our Last Prophet Hazrat MUHAMMAD (SAAW).  

Ramadan fasts are highly susceptible to dehydration, as food and beverages are limited only before and after sunrise. Failure to sleep and dewatering will lead to headaches, so people are encouraged to grow up very early to get a suhoor (or pre-dawn meal).


Unusual Practices Of People

Many people do unusual practices during Ramadan while doing SEHR and IFTAR to make fast a negative effect on his/her body. Several people. He/she mostly eat more caloric and richer foods than normal, which can contribute to a slow and exhausted feeling.

This tired sensation is often associated with consuming greasy, vacuum-packed meals, which would make you feel much worse if you want a carbonated beverage.

Here are some tips to create a balanced eating pattern and type of food during Ramadan


1- Make sure you must do pre-dawn meal ( Suhoor)

When you skip the pre-dawn meal extend the fasting time so the body must depend on the previous meal for both foods and energy before Iftar (breakfast). You are more likely to feel dehydrated and exhausted during the day due to the extended hours of fasting.


2- Eat traditional Food for Iftar

Always iftar with the traditional food such as dates and water as mention in the Sunnah. Follwoing S Sunnah is the best way to do Iftar. As it is scientifically proven that eating too much during Iftar will cause a negative physiological effect on your body.

Dates provide many foods and health effects, including lower blood pressure, reduced chance of cardiac and bowel cancer, and relief of constipation.  

3- Consume consider the amount of water 

Drinking from Iftar, Suhoor (pre-dawn meal) as much water as possible decreases your dehydration risk during fasting. Make any attempt before dawn and sunset to drink at least 8 glasses of fluids every day.

4- Say NO to Fried and carbonated beverages 

A lot of people are doing unhealthy practices by using soft drinks and other fried foods during iftar. Carbonated and fizzy beverages are dehydrating and can be avoided. Apart from the poor weight increase, consumption of fatty, succulent foods often leads to weakness and slowdown. You should also restrict your salt consumption, in particular during Suhoor as it raises thirst.

5- Use of green vegetables and salads 

To accompany your main course at iftar, eat lots of delicious salad greens and vegetables. You will get the calories and vitamins you need by filling at least half of your plate with nutritious nutrients. Remember to start with your vegetables.


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I am a technologist and nutritionist as well. I am working as an article writer on different platforms.