How To Maintain A Balanced Diet During Ramadan: Expert Advice

During the Holy Month of Ramadan, maintaining a balanced diet is crucial for those observing fasts from dawn to sunset.

Dr. Nevine Sherif Ali Khalil, Specialist in Internal Medicine at Aster Hospital, Al Qusais, emphasises the importance of selecting the right foods for Iftar and Suhoor to ensure sustained energy levels and optimal health throughout this period.

Iftar Recommendations

The meal to break the fast, Iftar, should start with dates and water, honouring the tradition of Prophet Muhammad. Dates quickly replenish energy and normalize blood sugar levels. Following this, a light soup, such as lentil or vegetable, helps prepare the stomach for more substantial foods to come.

Dr. Khalil advises incorporating lean protein sources like grilled chicken, fish, or legumes to aid in the repair and rebuilding of body tissues. To ensure a steady release of energy, it's recommended to include complex carbohydrates found in whole grains like brown rice, quinoa, or whole wheat bread. A variety of vegetables should also be added to the meal to provide necessary vitamins, minerals, and fiber. For dessert, opting for fresh fruits can satisfy sweet cravings while adding additional nutrients.

Suhoor Suggestions

For Suhoor, the pre-dawn meal, complex carbohydrates are again emphasised due to their slow-digesting nature, which helps sustain energy levels throughout the day. Foods like oats, whole grain cereals, or whole wheat bread are ideal choices. Protein-rich foods such as eggs, yogurt, cottage cheese, or lean meats are recommended to promote satiety and fullness for extended periods.

Including healthy fats from sources like nuts, seeds, avocados, or olive oil is advised to further enhance satiety. Hydration is paramount, with plenty of water intake urged to prevent dehydration during fasting hours. Consuming hydrating foods like watermelon or cucumber can also aid in maintaining fluid levels.

Dr. Khalil suggests minimising the intake of sugary foods and drinks to avoid blood sugar spikes and subsequent energy crashes. Additionally, the consumption of caffeinated beverages should be moderated due to their potential diuretic effects, which may contribute to dehydration.

Ramadan is not only a time for fasting but also for spiritual reflection and self-discipline. Dr. Khalil recommends listening to one's body for hunger and fullness cues and avoiding overindulgence in unhealthy foods. Mindful eating practices and gratitude for the nourishment provided are encouraged. For personalised dietary advice during Ramadan, consulting with a healthcare professional or a registered dietitian is advisable.