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Healthy Eating Tips for Suhoor and Iftar

Healthy Eating Tips for Suhoor and Iftar

Ramadan is just around the corner, and Muslims around the world celebrate it like a festive season.  Apart from fasting from dawn to dusk, Ramadan is also known for the special preparation of food. Every household around the world puts in extra effort to prepare delicious meals for Suhoor and Iftar. Gathering the whole family for Suhoor and Iftar and enjoying special meals is a common practice among Muslims around the world. In Ramadan, people tend to incline towards heavier and fried meals more than usual. However, it is important to go for a balanced diet in Ramadan, incorporating healthy foods that can help you sustain fasting without draining your energy. Unhealthy options seem delicious after the whole day of fasting, but they can leave a long-lasting unhealthy impact on your body. We are here with a few healthy eating tips for Suhoor and Iftar that can help you enjoy your favorite Ramadan meals while maintaining good health.

Healthy Eating Tips for Suhoor

Suhoor is a meal when you have to wake up before dawn and prepare yourself for the whole day of fasting. There are two mistakes people make on Suhoor: the first is not eating enough, skipping the proper meal, and the second is stuffing yourself with a heavy dinner. In both cases, you will start feeling hungry and drained in the first few hours of fasting.  Here are some healthy tips for Suhoor that can help you maintain your energy levels throughout your day.

Choose complex carbohydrates

Don’t rely only on simple carbohydrates like milk and white rice, processed foods, etc. For maintaining your energy levels the whole day and having a fulfilling meal, add complex carbohydrates like whole wheat bread, oats, starchy vegetables, etc. Complex carbohydrates are broken down slowly by the body and give you satiety and a  feeling  of fullness for a longer period of time.

Fruits and vegetable intake

Make sure you include fruits and vegetables in Suhoor on a daily basis. Fruits and vegetables are rich in fiber and give you an increased feeling of fullness. Including fibers also helps your digestive system work properly, protecting you from digestive issues like constipation, etc. Fruits and vegetables are also rich in vitamins and minerals, as well as having a high water content to keep you hydrated.

Add Protein to your menu

Your muscle mass will likely decrease if you abstain from food for an entire day. Making sure you get adequate protein will prevent you from getting lean and losing muscle mass. The body can use protein for both building and repairing tissues. Incorporating protein into Suhoor also enhances fullness.

Include Healthy Fats

Choosing sources of healthy fats like avocados, nuts olive oil etc. is important. Healthy fats play an important role in providing you with the sustained energy and the feeling of fullness for the longer period of the time.

Avoid sugary foods

Adding sugary and processed foods to Suhoor can lead to a rapid spike in blood sugar. It will cause energy crashes, and you will feel drained at the start of the day. Instead of this, go for foods rich in fiber and protein that give you sustained energy and all the nutrients you require to stay healthy.

Stay Hydrated

Make sure you have enough water intake in Suhoor to avoid dehydration. Avoid caffeinated drinks and sugary beverages because they can lead to dehydration. Instead of these, opt for water and fruit juices to keep yourself hydrated throughout the day.

Healthy Eating Tips for Ramadan

Healthy Eating Tips for Iftar

Iftar is a time when Muslims break the fast after whole day of refraining from eating and drinking. This is the time when most of the people go for the unhealthy snacking and fried foods rewarding themselves for their day of fasting. However, it is important to make nutritious food choices to stay healthy during Ramadan. Here are few healthy eating tips for Iftar that can help you regain your energy in a healthy way:

Inclusion of Fruits and Vegetables

To make sure that you eat your recommended servings of fruits and vegetable try incorporating fruits and vegetables in both of your meals. Breaking your fast with date is not only a tradition but it is the best way to start replenishing your body with natural sugars and nutrients.

Balanced Meal

While breaking your fast, make sure you opt for a balanced meal that includes all the food groups. The right balance of protein, carbohydrate, and healthy fats will help you regain your energy and maintain a healthy weight. Instead of choosing unhealthy trans fats and fried foods, prioritize your health by choosing balanced meals.

Choose Lean Protein

Opt for lean proteins like grilled fish, grilled chicken, lentils, beans etc. Eating the lean protein will help body rebuild the muscles providing the essential fatty acids to body preventing their deficiency.

Control Portion Size

The most common mistake we make is to overeat during Iftar. Try to balance your portion sizes and avoid going for large portions of unhealthy fats. Include baked and steamed chicken, sautéed vegetables, and bread on your plate as well. Keep the spices and oil minimal, opting for healthy choices as much as possible.

Avoid sugary drinks and processed foods

It’s a common trend to include sugary and carbonated drinks in Iftar. These drinks are not only high in calories but can lead to dehydration as well. Processed foods are a must-have in Iftar for most households. These foods have excessive salts, sugar, and preservatives that only damage your health. Avoid including sugary drinks and processed foods, and opt for water and home-made healthy food options.

These were some of the healthy Ramadan nutrition tips you should follow if you want to maintain a healthy diet during Ramadan. Ramadan is the month to work on your spiritual growth and work on self-control. Include mindful eating and avoid excessive indulgence in unhealthy eating. By being mindful of what you do and what you eat you can make the most out of this month both in terms of your physical and spiritual well-being.


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