Egypt Independent

Healthy dietary recommendations for Ramadan



You might be wondering whether the food you eat during Ramadan meets your body’s nutritional needs. Furthermore, fasting for long daylight hours might prompt you to experience headaches, dizziness, dehydration, tiredness, trouble with concentration and more. These mild symptoms show up due to the consumption of an imbalanced diet during iftar and suhoor meals. We should thus make healthy nutrition a priority and be mindful of the nutritional value of the foods we eat during these meals.

We have talked with nutritionist Mona Radamis about the unhealthy habits that we might be unconsciously following. She offers tips on how we can healthily enjoy the holy month by following substantial dietary recommendations.

Unhealthy habits during the festive season:

  • Eating heavy meals followed by drinking juices that contain much sugar
  • Drinking icy juices that may cause stomachache
  • Eating excessive amounts of food in one meal, leading to digestive problems
  • Eating fried food and food rich in fats
  • Eating considerable amounts of pickled vegetables that cause high blood pressure and obesity, among other health issues

Healthy habits to follow:

  • It is recommended to break one’s fast with a few dates and/or juices that are low in sugar, as these forms of sustenance are easily absorbed. We should also drink sufficient amounts of water to overcome the irritating thirst of fasting.
  • Soup well-prepares the digestive system to excrete digestive juices that reduce the feeling of tiredness resultant of fasting.
  • It is recommended to divide the iftar meal into two mini meals; it is best to eat small amounts before prayer and then eat the rest of the meal afterward.
  • Desserts should preferably be reserved as separate snacks between iftar and suhoor meals and should not to be eaten right after Iftar.
  • Excluding fried food from iftar meals is the best way to avoid weight gain.

Mandatory sustenance that should be on the Iftar table daily:

  • Water
  • Fresh juices or dried fruit salad with no added sugar
  • Low-fat soup
  • Salads that contain a wide variety of fresh or cooked vegetables
  • Grilled or boiled protein foods alongside small amounts of fats and carbohydrates

How can we deal with the irresistible Ramadan sweets?

We can eat Ramadan delicacies that we might barely be able resist during the season, but we should do so in limited amounts a few times per week. Mouthwatering fresh fruits may be the best alternative to Ramadan desserts.

Why shouldn’t you skip Suhoor?

Radamis signified the importance of the suhoor meal as it provides the demanded daytime power for the fasting person, helping her avoid exhaustion and other complications. Moreover, Suhoor is mandatory to help you perform well in your work and keep functioning until Iftar.

Vital sustenance that should be included in the suhoor meal:

  • Beans should be included in Suhoor, for they help one maintain a full stomach for a long time.
  • Yogurt; it helps in digestion
  • Fresh fruits keep you hydrated.

Most importantly, pickled vegetables and sweets should be eliminated from suhoor meals. They make us thirsty all day as they absorb salt from the bloodstream.