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Great Tips for Healthy Eating in Ramadan | Himalayan Chef

By BS MediaTwitter Profile | Updated: Thursday, 07 April 2022 19:56 UTC
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Great Tips for Healthy Eating in Ramadan | Himalayan Chef

Ramadan is a holy month of fasting, ninth in the Islamic calendar, is very dear to Muslim hearts. This month starts after Shauban and Shawwal come after it. Ramadan is the month in which the first ayah of QURAN, the Holy Book, is revealed to the Holy Prophet (S.A.W). In Ramadan, a person fasts from dawn till dusk and it is one of the five pillars of Islam. Fasting lays down many positive effects on the body and the mind.

During this month changes occur not only in the eating and sleeping patterns but there are also changes in physical and mental habits. SO don’t worry about what you need to eat during Ramadan, because Himalayan Chef Grocery shopping in Pakistan offers you a wide range of different Ramadan Packages with the consultation of the Expert nutritions. The Packages that include into the Ramadan Packages are:

  • Sugar Control Ramadan Package
  • Weight Loss Ramadan Package
  • Gluten-Free Ramadan Package

What to Eat During Ramadan

Many steps a person can take in Ramadan to stay hydrated and energized for the whole month. Many mistakes people make while having Suhoor and Iftar make them feel dizzy.

1. Careful Eating in Suhoor

To stay energized for the whole day while fasting requires a lot of energy and it should be acquired from every food group. In Suhoor, foods that are rich in vitamins, minerals, protein, and carbohydrates should be part of moderate amounts. It recommends having Suhoor calmly and not taking it all at once. In a normal Suhoor, a person should add fruits like dates which will provide many nutrients that are enough for a whole day.

2. Eating in Iftar

During this month, most people go for the oily foods in Iftar which is not a healthy choice. Oily foods after a fast may cause indigestion, and there will be difficulty in the next Suhoor. People usually take two glasses of water and then greasy and oily foods over it which take a long time to digest. Iftar should comprise simple foods that digest easily because Ramadan falls in summer and there is less time from Iftar to Suhur.

“Taking three to four small meals from Iftar to Suhoor, so, the next Suhoor becomes easy” say’s Expert nutritions Himalayan Chef Grocery Shopping in Pakistan.

3. Water Intake to Stay Hydrated

Few steps that a person may take to retain more and more water in the body to stay hydrated for the next day while fasting.

  • Add watery foods in Suhoor and Iftar time. The fruits and vegetables that have high water content like melon, watermelon, cucumber, orange, strawberry must be added in daily Suhoor and Iftar time. They will help one stay hydrated for a long time
  • Water intake should be higher between Suhoor and Iftar time. It is a suggestion to take 8 to 10 glasses of water between Iftar and Suhoor. It can be divided symmetrically by taking one glass of water every hour
  • Try to have curries like stews in Suhoor and Iftar which will also be helpful in hydration
Water Intake to Stay Hydrated
Figure 1478.1: Water Intake to Stay Hydrated

4. Foods to Add

For a healthy Ramadan following foods add in Suhur and Iftar to gain benefits.

  • One should add foods that are high in water content to stay hydrated for a long day while fasting.
  • Add dairy products like milk, cheese, and yogurt.
  • Add vegetables to daily food. They may be in the shape of vegetable soup or cooked in olive oil.

One can add chicken curry to food as it will provide protein which will help retain your energy while fasting.

5. Guidelines for Athletes

Athletes and people who do exercise daily may face difficulty in Ramadan while fasting. They should take foods with higher mineral content. They can add supplements to maintain their vitamins and minerals as they lose too much while sweating. They should limit their practice in Ramadan to mark 30% lower than their daily routine. They should take 3 to 4 liters of water every day. They can manage their water intake by having a glass of water every 45 minutes between Iftar and Suhoor.

Guidelines for Athletes
Figure 1478.2: Guidelines for Athletes

What to Avoid During Ramadan

Some things must be under control for having a healthy Ramadan. The wrong perception people have about eating during Ramadan must be cleared. This perception shows the health benefits of Ramadan and disadvantages.

1. Overeating in Suhoor and Iftar

The un-healthiest step people take is overeating in Iftar and Suhoor. They stuff everything at once which further causes digestion problems. Food must be taken calmly and chew every bite properly. Eat slowly and moderately, so that there is no difficulty in digesting. Divide the meal into two to three small portions instead of having a single big one.

Overeating in Suhoor and Iftar
Figure 1478.3: Overeating in Suhoor and Iftar

2. Skipping Suhoor

Dawn meal is of great importance concerning both spiritual and physical aspects. Most people usually overeat in Iftar and then have dinner after some time which stuffs their stomachs and they do not feel to have Suhoor. Energy will be deficient for the whole day and cause many stomach issues.

The prophet (S.A.W) said,

Take Suhur as there is a blessing in it"

3. Empty Calories

Sugary foods one must avoid during Ramadan. They do not provide nutrients, they are just empty calories. These include soft drinks, energy drinks, etc. These empty calories may cause an increase in weight and may also cause vitamin and mineral deficiency.

4. Sitting Idle

People usually do in Ramadan is that they stuff their stomachs with oily foods and then sit idle which may lead to an increase in weight. The recommendations by professionals are that one should not sit idle, and must walk 2 hours after Iftar time. It will help in digestion and make it easy to have the next Suhur. It is not about giving up on all sugar foods, because a moderate amount of sugar is necessary.

5. Variety of Foods

Some people stick to the same menu for the whole of Ramadan. It is not a good idea. There must be plenty of options in Suhoor and Iftar because calories and nutrients must be taken from wide sources. When there are more options of food then there will be more variety of nutrients.

6. Salty Foods

Too much salt must be avoided during the whole year and it is essential to avoid it during Ramadan. Too much salt needed more to excrete it. It may cause dehydration and may cause a feeling of thirst. Thus, a person should avoid too many salty foods during Ramadan and the whole year.

Salty Foods
Figure 1478.4: Salty Foods


To spend your Ramadan healthy, there are a few things that we should do this month like careful eating in Suhoor and Iftar, adequate water intake, do exercise, eating food with more water content, etc. There are also a few that one must avoid, skipping Suhoor, oily foods, sitting idle, overeating, and salty foods. These steps will help in making Ramadan Healthier.

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