Ramadan is a time of worship and fasting, but it is also an opportunity to take care of your body by adopting a healthy and balanced diet. Adopting healthy habits and making wise meal choices is essential to avoid fatigue, cravings, and energy drops. This not only helps you maintain your well-being but also ensures you have the strength to fast properly.

Here are some tips to optimize your nutrition during this sacred month.

1. The Importance of Suhoor (Pre-Dawn Meal)

Suhoor is a key meal to help sustain energy throughout the day without feeling excessive fatigue. It should be rich in fiber, protein, and healthy fats to ensure a slow and steady release of energy. Plan your Suhoor meals in advance!

• Proteins: Eggs, Greek yogurt, cottage cheese, peanut butter.
• Complex carbohydrates: Oatmeal, whole wheat bread, quinoa.
• Fiber and healthy fats: Dried fruits (dates, almonds, walnuts), chia seeds, avocado.
• Hydration: Milk, water, unsweetened herbal tea, soup.

Suhoor Meal Ideas:

• Leftovers from Iftar (avoid fried foods)
• Overnight oats with Greek yogurt and berries
• Toast with eggs and avocado
• Vegetable omelet

2. Managing Iftar (Breaking the Fast) in a Healthy Way

Iftar should help replenish energy reserves without overwhelming the body.
It is recommended to start with:

• Proper hydration: Water is essential to compensate for the day’s fluid loss.
• Dates: Rich in glucose, they provide quick energy and are a natural source of fiber.
• A light soup: Harira, vegetable soup, or lentil velouté to rehydrate and ease digestion.

After the Maghrib prayer, it’s time for a complete meal:

• Healthy fats: Olive oil, olives, avocado, nuts.
• A source of protein: Chicken, fish, legumes, or meat.
• Varied vegetables: For essential fiber and vitamins.
• Complex carbohydrates: Brown rice, sweet potatoes, whole wheat bread.

3. Avoiding Common Mistakes

Some eating habits can negatively affect health during Ramadan:

• Skipping Suhoor: Increases the risk of energy drops and cravings.
• Eating too fast: Can lead to bloating.
• Consuming too many fried and sugary foods: May cause digestive discomfort, lethargy, and dehydration.
• Neglecting hydration: Can lead to dehydration and fatigue.

4. The Importance of Hydration

Drinking enough water between Iftar and Suhoor is crucial. It is recommended to drink at least 1.5 to 2 liters of water per day and prioritize water-rich foods such as cucumbers, watermelon, and soups.

4. For Coffee Lovers

If you are a coffee enthusiast, it is advisable to gradually reduce your intake before Ramadan begins to avoid withdrawal effects such as headaches, fatigue, and irritability.

• Gradually decrease: Reduce your coffee consumption one to two weeks before Ramadan by lowering the amount or substituting part of it with decaf.
• Opt for alternatives: Green tea, matcha, or herbal infusions can be good alternatives for a milder stimulating effect.

Conclusion

By adopting a balanced diet and avoiding excesses, it is possible to go through the month of Ramadan with energy and well-being while fulfilling your fast and embracing its health and spiritual benefits!

About the author

Sourour Harfouch, RD: Sourour is a registered dietitian (ODNQ) and McGill graduate specializing in liver health and chronic illnesses. Pursuing a Master’s in Public Health, she founded Your Liver Dietitian to help prevent and reverse non-alcoholic fatty liver disease (NAFLD) through personalized nutrition. Now offering virtual consultations in French and English across Quebec.

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