1. Contents

   • Drink Plenty of Water
   • Consume Balanced Meals
   • Limit Sugary Foods
   • Prevent Overeating
   • Include Fibre
   • Choose Healthy Fats
   • Don’t Skip Suhoor
   • Restrict Your Caffeine Intake
   • Select Lean Proteins
   • Pay Attention to Your Body
   • Eat Slowly 
   • Engage in Mindful Eating
   • Maintain a Carbohydrate Balance
   • Include Hydrating Foods
   • Get Enough Sleep 
   • Stay Active
   • Limit Salt Intake
   • Break Your Fast Mindfully
   • Select Whole Foods
   • Speak with a Healthcare Professional

   Drink Plenty of Water

It’s important to drink plenty of water during Ramadan, especially since the fasting period can last for several hours. Dehydration during the fasting hours can be avoided by drinking lots of water between iftar, the meal eaten to break the fast at sunset, and suhoor, the meal eaten before dawn. Hydration is essential for many body processes, such as temperature regulation, digestion, and circulation. To replace liquids lost during the day, try to consume at least 8–10 glasses of water during the evening and early morning. Consuming foods high in water content, like soups, cucumbers, and watermelon, can also help you meet your recommended daily fluid intake.

2. Consume Balanced Meals

To ensure that your body gets the nutrients it needs to stay healthy and energized throughout Ramadan, you must maintain a balanced diet. Include a range of foods from every dietary group into your meals, including whole grains, fruits, vegetables, lean meats, and healthy fats. Essential vitamins, minerals, and antioxidants found in these foods promote healthy digestion, immunity, and general well-being. To help you feel fuller for longer and avoid overeating, choose whole, natural foods instead of processed ones.

3. Limit Sugary Foods

Although it might be tempting to get carried away in sweets during Ramadan, eating too much sugary food can cause blood sugar levels to spike and fall quickly. You might become angry, worn out, and want more sugar as a result of this. Rather, opt for complex carbohydrates such as whole grains, fruits, and vegetables, as they offer a consistent energy release all day long. Fresh fruits or dates, which are a traditional way to break the fast and offer a natural source of sugar, fiber, and energy, are healthier options if you have a sweet tooth.

4. Prevent Overeating

It’s crucial to exercise portion control during Ramadan to prevent overindulging, particularly following an extended period of fasting. Bloating, weight gain, and digestive distress can result from overindulging. Start your iftar with a few dates and a glass of water to gently break your fast and avoid overindulging. After that, savor a well-balanced meal that consists of a range of items from several food categories. You may identify when you’re full and avoid overeating by taking your time, eating mindfully, and enjoying every bite.

5. Include Fibre

Throughout Ramadan, digestive health must eat foods high in fiber, such as whole grains, legumes, fruits, and vegetables. Fibre gives your stool more volume, which facilitates passage and helps you avoid constipation. Additionally, it makes you feel content and full, which lessens the chance that you will overeat. Consuming a diet high in fiber-rich foods can help you feel fuller for longer and maintain a healthy digestive system.

6. Choose Healthy Fats

During Ramadan, selecting healthy fats can maintain your general health and help you feel content and full. Proper fats, like those in nuts, seeds, avocados, and olive oil, are essential for hormone production, brain function, and the absorption of fat-soluble vitamins. You can avoid cravings for unhealthy snacks and stay fuller between meals by including these fats in your diet. Due to their high-calorie content, it’s crucial to consume these fats in moderation. During Ramadan, you can maintain your health and well-being by including small amounts of healthy fats in your meals.

7. Don’t Skip Suhoor

An integral part of your Ramadan routine, suhoor is the pre-dawn meal before the fast starts. It gives you the nutrition and energy you require to get through the day. Neglecting suhoor can result in low energy, impaired focus, and overindulgence in food later in the day. Select meals that are high in fiber, protein, and complex carbohydrates for optimal suhoor. These nutrients offer a prolonged release of energy. A protein-rich smoothie, whole grain toast with avocado, and muesli with nuts and fruits are a few examples.

8. Restrict Your Caffeine Intake

It’s crucial to restrict your consumption of caffeinated drinks like cola, tea, and coffee during Ramadan. Due to its diuretic effects, caffeine can cause dehydration by increasing the production of urine. Being dehydrated can be especially difficult when you’re fasting and can’t drink water. Choose herbal teas or decaffeinated drinks to stay hydrated. If you do drink anything with caffeine, try to drink a lot of water to offset the diuretic effects of the caffeine.

9. Select Lean Proteins

During Ramadan, eating meals high in lean proteins can promote muscle growth and repair. Lean proteins—like turkey, chicken, fish, and legumes—offer vital amino acids that are needed to sustain muscle mass and encourage fullness. Your chances of overeating can be decreased by including lean proteins in your iftar and suhoor meals, which will make you feel content and full. During Ramadan, try to incorporate a source of lean protein into every meal to support your general health and well-being.

10. Pay Attention to Your Body

It’s critical to pay attention to your body’s needs throughout Ramadan. Eat by your hunger and fullness cues. Consuming food with awareness can prevent overindulgence and improve digestion. Take a quick nap or rest if you’re feeling worn out or exhausted to boost your energy. To make the most of this holy time, remember that Ramadan is a time for introspection and spiritual development. Therefore, give your health and well-being a top priority.

11. Eat Slowly 

Throughout Ramadan, there are several advantages to eating slowly and deliberately. It can improve your entire dining experience by allowing you to appreciate the meal and savour the flavours of your food. Also, eating gradually lowers the chance of overeating by allowing your body enough time to tell your brain when you’re satisfied. Chewing food well facilitates better digestion by reducing food particles into smaller pieces which are easier for the body to process. In addition to encouraging mindful eating, eating slowly can help you have a better relationship with food.

12. Engage in Mindful Eating

Mindful eating entails observing your food’s flavour, texture, and sensation in your mouth. It also entails eating only when you are genuinely hungry and paying attention to your body’s signals of hunger and fullness. Throughout Ramadan, you can avoid overindulging and enjoy your meals to the fullest by engaging in mindful eating. You can develop an appreciation for food’s blessings and a feeling of gratitude for the sustenance it offers by practicing mindful eating.

13. Maintain a Carbohydrate Balance

During Ramadan, carbohydrates are a vital source of energy since they give the body glucose, which is its main fuel source. To achieve a sustained energy release, it’s crucial to select complex carbohydrates like those found in whole grains, legumes, fruits, and vegetables. Compared to simple carbohydrates like sugary snacks and drinks, these foods digest more slowly, which can cause abrupt spikes and crashes in blood sugar levels. Including complex carbs in your meals can help you maintain steady energy levels all day.

14. Include Hydrating Foods

You can stay hydrated and feel refreshed during Ramadan by including hydrating foods in your meals. Foods high in water content, like soups, cucumbers, and watermelon, can help you stay hydrated by adding to your overall fluid intake. Because they increase meal volume without significantly increasing calorie intake, these foods can also help you feel fuller and avoid overindulging. During Ramadan, you can enhance your general health and well-being by including foods high in water in your iftar and suhoor meals.

15. Get Enough Sleep 

To feel refreshed and energized all day during Ramadan, it’s critical to get adequate sleep. Try to get between seven and nine hours of sleep every night to help your general health and well-being. Sleep is necessary for rest and recuperation because it supports cognitive function, helps your body repair and replenish tissues, and regulates hormones. It’s crucial to prioritise sleep during Ramadan and establish a nighttime routine that encourages unwinding and sound sleep.

16. Stay Active

During Ramadan, taking short, gentle physical activities can help to improve circulation, energy levels, and general health. Exercises that help prevent muscle stiffness and sluggishness include walking, stretching, and mild yoga. During the hours of fasting, it’s crucial to pay attention to your body and select activities that suit your level of energy and fitness.

17. Limit Salt Intake

You can avoid excessive thirst and retention of water during Ramadan by consuming fewer salty foods. Foods high in sodium have the potential to cause dehydration, particularly when paired with restricted fluid intake while fasting. Choose whole, fresh foods whenever possible, and season your food with herbs and spices rather than salt to give it flavor.

18. Break Your Fast Mindfully

A thoughtful fast break can lessen discomfort in the digestive tract and improve digestion. As is customary, start with water and dates to refuel your energy reserves. After this, eat a balanced meal that is full of different foods high in nutrients. Enjoying your food and avoiding overindulging can be achieved by eating mindfully and slowly.

19. Select Whole Foods

You can keep a healthy diet throughout Ramadan by giving whole, unprocessed foods priority over packaged or processed snacks. Whole foods are low in unhealthy fats, added sugars, and preservatives, yet high in vital nutrients. You can maintain your general health and well-being and stay nourished by including a range of whole foods in your meals.

20. Speak with a Healthcare Professional

It’s crucial to get advice from a registered dietitian or healthcare professional if you have any specific dietary questions or medical conditions. They can offer you customized guidance and assist you in developing a nutritious diet plan that meets your specific requirements. Speaking with a healthcare provider can help you manage any health conditions and make sure you’re getting the nutrients your body needs during Ramadan.

NOTE: Adopt these steps to ensure a joyful and healthy Ramadan. Recall that our team is open day and night to provide you with the assistance and care you require during this Holy Month.