Guide to Healthy Eating During Ramadan

Muslims across the world fast during daylight hours for 29 to 30 days this holy month of Ramadan.
Studies show that fasting is not harmful to health, as long as enough fluids are consumed after breaking
the fast. Here are some tips on healthy eating habits during Ramadan.

Long Description:
Muslims across the world fast during daylight hours for 29 to 30 days this holy month of Ramadan.
Muslims taking part in Ramadan do not eat or drink anything during daylight. Muslims eat one meal
before dawn called Suhoor, and break their fast with a meal after sunset called Iftar.
Fasting is obligatory for health muslims except children, pregnant or breastfeeding women, and people
with diabetes, or people who are ill.
Most people who fast during Ramadan will experience mild dehydration, which may cause headaches,
tiredness and difficulty concentrating, depending on the length of fast. Studies show that fasting is not
harmful to health, as long as enough fluids are consumed after breaking the fast.

Here are some tips on healthy eating habits during Ramadan:

 Eat fiber rich foods like fruits and vegetables.
 Break your fast with dates.
 Eat slowly, especially after Iftar to avoid indigestion.
 Drink plenty of water with meals, and before sleeping.
 Have a bowl of soup.

What to avoid during Suhoor and Iftar
 Avoid consuming coffee or tea before fasting.
 Avoid eating foods that are high in sugar, or deep fried.
 Avoid salty food like salty peanuts, pickles, chips, and food that contain soya sauce.

What to eat and drink at Suhoor and Iftar

Suhoor (Before Fasting)
 Drink plenty of fluids.
 Go for starchy foods for energy.
 Choose high fiber or whole grain varieties where possible.
Examples:
 Rice
 Oats
 Cereals
 Bread
Iftar (Breaking Fast)
 When first breaking the fast, go for plenty of fluids.
 Consume low-fat and foods containing some natural sugars for energy.
 Avoid consuming food or drinks with added sugar.
Examples:
  Dates
 Soup
 Drinks
 Fruits

What a health plate looks like

A health plate for Iftar and Suhoor must have a balance of the following:
 Fruits (orange, apple, banana, etc.)
 Vegetables (broccoli, tomato, spinach, etc.)
 Proteins (meat, chicken, eggs, etc.)
 Grains (Rice, beans, etc.)