Important Health Tips to Remember During Ramadan’s Iftar

14th March 2025

3 minutes read

Important Health Tips to Remember During Ramadan's Iftar

Some people may not engage in physical activity during Ramadan and may consume unhealthy meals, leading to weight gain and changes in blood fat levels.

For this reason, Prachee Chandra, a nutritionist, suggested in an interview with HT Lifestyle, “Break the fast by eating a few pieces of soaked dried fruits (dates, raisins, prunes, etc.) and a drink such as coconut water, buttermilk, fresh soup, fruit juice, or sweet and salty lemon juice.”

For the main meals, she recommended including a meal containing a good amount of vegetables, proteins, and complex carbohydrates. Prachee Chandra highlighted a few points to remember during fasting:

The dishes prepared during both meals should be made with attention to the nutrient density and variety of ingredients.
You can add pre-soaked nut paste, defatted peanut powder, fresh coconut, roasted seed powder, soy flour, whole wheat flour, or food combinations to enhance the nutritional value of the foods.
Start your meals with vegetables and sprouts, then proceed to regular foods.
If you crave sweets, the expert advised choosing healthy homemade sweets.
Cook the food using methods that preserve nutrients; avoid overcooking.

Include healthy unsaturated fats such as cold-pressed seed oils, avocados, olives, and fatty fish.
Avoid consuming excessively salty foods like chips, pickles, and sauces, as they increase thirst.
Ensure meals include a variety of seasonal fruits and fresh vegetables.
Avoid heavy foods: Avoid items like fried snacks, excessive sugars and sweets, processed foods, fatty meats, and fried dishes as they may make you feel sluggish, cause indigestion, and bloating.

Maintain hydration: Drink large amounts of water to keep your body hydrated during fasting.
Moderation: While it’s important to eat nutritious foods during fasting, it’s also important to avoid overeating.
Choose whole foods: Opt for simple, whole foods that are easy to digest and provide sustained energy throughout the day.
The body takes time to adapt to the new routine and eating pattern, but if done correctly, fasting will help rejuvenate the body.

Here are some important health tips to remember during Ramadan Iftar:

Start Iftar with Dates and Water
Dates and water: Consume dates with one to two cups of water after fasting. Dates help rebalance blood sugar levels and are a rich source of fiber and vitamins.

Wait before Having the Main Meal
Wait for 10-15 minutes before having the main meal to avoid overeating and indigestion.

Eat a Balanced Meal
Soup and Salad: Start with soup and salad to provide essential vitamins and minerals.
Protein and Carbohydrates: Include a protein source like chicken or eggs, with complex carbohydrates like rice or whole pasta.
Fruits: Add fresh fruit for vitamins and fiber.

Drink Adequate Water
Drink water: Drink 8-10 cups of water between iftar and suhoor to replenish lost fluids.
Avoid Caffeinated Drinks: Avoid coffee, tea, and cola as they increase urination and lead to dehydration.

Avoid Unhealthy Foods
Fried and Fatty Foods: Stay away from fried foods rich in fats and salt as they increase calories and cause thirst.
Sugar-rich Sweets: Limit sugary sweets and opt for fresh fruits instead.

Exercise
Exercise After Iftar: Engage in physical activity two hours after iftar or one hour before suhoor to improve digestion and enhance overall health.

Focus on Sleep
Get Sufficient Sleep: Aim for 7-8 hours of sleep daily to ensure your body restores its energy.

Eat Slowly
Chew Food Well: Eat slowly and chew your food thoroughly to avoid overeating and indigestion.