Ramadan is a deeply spiritual period in Islam, emphasizing self-control, reflection, and dedication. Observing a daily fast from sunrise to sunset is central to Ramadan, but equally crucial is how we nourish ourselves during non-fasting hours. Modern habits have unfortunately shifted this sacred month towards excessive eating and indulgence, which can result in fatigue, digestive discomfort, and nutritional imbalances. The secret to flourishing during Ramadan lies in balance, moderation, and mindful eating.
Smart Choices for Iftar
After long hours of fasting, your body requires hydration and easily digestible nutrients. Rather than consuming heavy meals immediately, gently ease into breaking your fast with dates and salted lime water, effectively replenishing electrolytes and boosting energy levels. Follow this with nutritious, lighter options:
Dates with salted lime water
Chicken tikka wrap with khapli wheat roti
Egg-stuffed paratha cooked in ghee
Gluten-free pasta with sprouted moong and tomato sauce
Sourdough toast topped with boiled eggs, avocado, vegetables, and hummus
For a healthy sweet treat, opt for:
Fresh fruit bowls with chia and pumpkin seeds
Gluten-free desserts or natural sweeteners
Wholesome Suhoor for Sustained Energy
Suhoor, the pre-dawn meal, significantly influences your energy throughout the day. Selecting slow-digesting, nutrient-rich foods stabilizes blood sugar and prevents fatigue. Ideal options include:
Whole-grain rotis with eggs or peas.
Moong dal paratha with yogurt.
One-pot rice dishes combined with vegetables and beans.
Egg-stuffed paratha cooked in ghee.
Green peas paratha with yogurt.
Taking a teaspoon of sugar-free gulkand before Suhoor can regulate body heat and reduce thirst during fasting hours.
Foods to Limit or Avoid
Avoid:
Overly processed foods like pizzas and burgers.
Fried or heavily greasy items.
Excessive sweets and desserts rich in refined sugar.
Choose:
Gentle cooking methods like baking, grilling, steaming, or sautéing to preserve nutrients and reduce unhealthy fats.
Mindful Eating Practices
Maintain portion control, especially with fried or sugary foods.
Space meals out between Iftar and Suhoor, allowing sufficient digestion.
Aim for balanced plates that include protein, healthy fats, and complex carbohydrates.
Hydration: The Essential Factor
Aim for 2.5–3 liters of fluid intake between sunset and sunrise:
Regularly sip water throughout non-fasting hours.
Incorporate hydrating foods like watermelon, cucumbers, zucchini, and muskmelon.
Avoid caffeinated beverages, carbonated drinks, and energy drinks to prevent dehydration.
Staying Active During Ramadan
Regular activity maintains your fitness and boosts energy levels. Suitable activities include:
Gentle outdoor walks (30 minutes)
Yoga sessions (20–30 minutes)
Short bodyweight workouts with resistance bands (20 minutes)
Tabata routines for a quick, efficient workout
The key is moderation and consistency—avoid intense workouts and prioritize lighter, manageable routines.
By adopting these mindful habits, you can experience a fulfilling, healthy, and spiritually enriching Ramadan in the UAE.
