Ramadan 2025: If you’re getting ready to fast during Ramadan, it’s important to know that your meals will help support your fast. Eating the right foods at Suhoor and Iftar can keep you active, hydrated, and healthy. Here are some expert tips to stay healthy during Ramadan.
Ramadan is a month when people fast during the day and have a big meal (Iftaar) in the evening. While fasting from sunrise to sunset can be good for the soul, it can also be hard on the body if you’re not careful about what you eat during Suhoor (the pre-dawn meal) and Iftar (the evening meal).
Staying hydrated is important during Ramadan fasting. Follow expert tips to stay energized and healthy, keeping you refreshed from Suhoor to Iftar.
According to Dr. Manjari Chandra, a nutrition expert at Max Hospital, Gurugram, it’s important to eat foods that keep you hydrated, curb hunger, and give you energy during the day. Here are her tips for staying healthy during fasting:
Hydration Tips:
- Drink plenty of water with added electrolytes before starting the fast and after breaking it.
- To add electrolytes, add sea salt or pink salt and half a lemon to your water. This will help keep you hydrated.
Suhoor (Pre-Dawn Meal) Tips:
- Avoid maida-based snacks, sweets, or fried foods. Instead, eat foods that give you energy throughout the day.
- Good options include:
- A handful of nuts and seeds
- Boiled chickpeas with vegetables or sprouts
- Yogurt with nuts and seeds or fruits like citrus and berries, which are filling and full of vitamins.
- Choose whole grains instead of refined grains like white rice and maida-based rotis. Good choices include:
- Black rice, red rice, or millet rotis made from grains like ragi, buckwheat, jowar, or bajra.
- Include healthy fats in your Suhoor meal for slow digestion and long-lasting energy. You can add:
- Ghee to your roti or rice
- Nuts, seeds, coconut, or coconut curd
- A small serving of almond milk
Iftar (Evening Meal) Tips:
- Don’t start with fried foods. Instead, have a balanced meal to nourish your body after a long day of fasting.
- Start with a good source of protein like:
- Eggs, lentils, beans, or lean meats
- Pair protein with complex carbohydrates like:
- Millets, unpolished rice, or beans for lasting energy.
- Include plenty of vegetables, such as:
- Grilled vegetables, vegetable kebabs, or vegetable dumplings to increase fiber.
- Add healthy fats to your meal:
- A drizzle of olive oil, homemade white butter, or a handful of nuts and seeds to keep you full and help your body absorb nutrients.
- You can have a small fried or sweet snack for taste, but most of your meal should focus on proteins, vegetables, healthy fats, and complex carbs.
By following these tips, you can stay healthy, hydrated, and energized during Ramadan.
Disclaimer: This article, including health and fitness tips, provides general information only. It should not be considered a replacement for professional medical advice. Always consult a healthcare expert for personalized health guidance and diagnosis.
Also Read: Ramadan 2025: Saudi Arabia And Indonesia Begin Fasting; India To Observe First Roza On March 2
