Nutrition During Ramadan, With Meal Ideas

Written by:

Younia

Published: 12 March 2024

Ramadan is the ninth month of the Islamic calendar. This is a time when many Muslims choose to fast every day between sunrise and sunset for religious and spiritual reasons.

Ramadan is an important time of year for Muslims and is part of one of the five pillars of Islam which is known as ‘sawm’ (which means fasting).

Each one of you has a lifestyle that is unique to you, try to incorporate some of the ideas presented below into your existing lifestyle:

Hydration
- It is important to have enough fluids to restore hydration levels.
- During the non-fasting period, drink water frequently even if you aren’t feeling too thirsty.
- Also, replenish your water loss by consuming hydrating foods and fluids such as homemade smoothies, milky drinks and soups. Both will provide fluids and nutrients.
Breaking the fast
- Breaking the fast is usually the first sip of water with dates.
- Other options to consume when breaking the fast include:
  - Date energy ball
  - Dried fruits
  - Soup
  - Salad
  - Fermented foods; unsweetened yoghurt or kefir
Iftar
- Iftar is the meal that is consumed after sunset to break the daily fast.
- It’s important to rehydrate and refuel during this time with nutritious foods. Options include:
  - Baked chicken with veggies and rice/baked potato
  - Grilled fish with roasted veggies and rice
  - Stuffed vine leaves with yoghurt and garlic dip
  - Beans and beef stew/soup served with rice
  - Chicken/beef kafta
  - Falafel with fattoush salad, hummus and pita bread
Suhoor
- Suhoor is a meal eaten before sunrise and is important as it provides energy and nutrients to fuel the day to come.
- Nutritious options to consume include:
  - Soup with whole grain bread
  - Balanced smoothie
  - Oatmeal or a bowl of whole-grain cereal and low-fat milk, topped with fruit and nuts
  - Egg wrap
  - Cottage cheese avo toast
  - Overnight oats
Bonus tips
- Although it might be tempting to eat fast because of how hungry you are, eat slowly and with intention.
- It is safe to keep exercising during this time if you feel up to it. But everyone is different, so listen to YOUR body.
- You might want to make some adjustments to how you work out to help avoid fatigue and dehydration.

Ramadan Mubarak 🌙

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