Start with Strong  Suhoor

Suhoor functions as a meal which supports your body through the duration of the fasting period. Energy-slow-releasing complex carbohydrates serve as the main foods focus during Suhoor due to their extended fullness and energy duration. The best option for sustaining energy during fasting hours includes complex carbohydrates found in whole grains. Choosing foods such as oatmeal or brown rice together with whole wheat bread creates sustained energy which helps you make it through your fasting period. Carbohydrates should be combined with protein at your Suhoor meal. Boiled eggs combined with Greek yogurt alongside lean protein choices including turkey and chicken help maintain muscle health so you stay feeling full. Avocados combined with nuts and seeds deliver sustenance for energy while simultaneously fighting off hunger.

Hydration is another key factor. Before your fasting period begins you should maintain plenty of hydration since water consumption remains prohibited during these hours. Aim to consume 16-20 ounces of water as part of your Suhoor routine so your body can properly function throughout the day. Choosing food with low sugar content will prevent blood sugar fluctuations that lead to daily fatigue because these foods create sudden spikes followed by quick drops.

 A well-balanced suhoor meal should include:

• Complex carbohydrates (oats, whole grains, brown rice) for sustained energy release.

• Protein sources (2 boiled eggs, 1 cup Greek yogurt, a handful of almonds) to support muscle function and satiety.

• Hydrating foods (2 glasses of water, cucumbers, oranges) to reduce dehydration risk.

• A balanced Suhoor meal should contain around 500-600 kcal, ensuring slow-digesting foods to sustain energy throughout the day.

Restore Your Energy with a Balanced Iftar

At Iftar you need to replace your depleted energy reserves after fasting through an entire day. You should limit your Iftar consumption through mindful eating because excessive eating may lead to digestive troubles. During Muslim sunset traditions people start breaking their fast with dates alongside water to receive much-needed glucose along with water supply. Beginning your meal with dates and water is beneficial but your main nutritional intake should take dominance.

Your main Iftar dining experience needs a balanced distribution of protein, vegetables and carbohydrates and other nutritious foods. Fish and baked chicken along with lentils serve well as protein sources at meals. You should consume half of your plate with vegetables that are steamed, baked, or used in salads. Vitamins and minerals and dietary fiber in vegetables improve digestion and a person's overall health simultaneously.

The carbohydrates found in brown rice and whole wheat bread act as excellent power sources since they maintain stable blood sugar levels. A tiny portion of heart-healthy fats consisting of olive oil and nuts or seeds should complement your meal for optimal cardiovascular health.

To maintain stable energy levels:

• Avoid deep-fried and processed foods that cause energy crashes.

• Include lean proteins (150g grilled chicken/fish, 200g lentils), fiber-rich vegetables (1 cup spinach, bell peppers), and healthy fats (1 tbsp olive oil, 5-6 almonds) to aid digestion and sustain energy.

• Consume a balanced intake of macronutrients to replenish glycogen stores efficiently, aiming for 600-800 kcal per meal.

Control your eating portion

Overeating at Iftar remains a frequent error that occurs throughout the holy month of Ramadan. Food consumption during Iftar should be in moderation because large meals trigger indigestion and sluggishness which can also lead to weight gain. You can prevent this problem by consuming food at a slow pace while paying attention to your body's signs of satiation.Start with a small snack like dates and soup, then wait a few minutes before having your main meal.. The digestive system works to break down food while your brain receives signals showing you have reached your maximum capacity for food.

Controlling your portions becomes easier by selecting plates and bowls with smaller dimensions. Research demonstrates that individuals consume fewer portions of food while eating from smaller serving dishes. Eating meals without distractions should be your goal so avoid eating in front of television screens and keep your mobile devices away during meals. When you focus on your meal you will eat more mindfully.

Hydration: A Priority Between Iftar and Suhoor

The restricted water access during fasting requires people to consume ample hydration between Iftar and Suhoor. During the fasting period you should consume at least eight glasses of water. Sugary beverages including sodas and sweetened juice should be evaded because they both dehydrate the body and trigger energy drops. Drinking water and herbal teas and freshly squeezed sugar-free fruit juices makes a better option.

Research shows that certain foods can help maintain hydration levels in your body. Watermelon and cucumbers and oranges provide you with hydration since they are rich in water. The practice of including fruit vegetables in meals during both Suhoor and Iftar provides hydration and delivers essential nutrients and dietary fiber to your meals.

Exercise to Support Well-being

Physical activity remains important during Ramadan even though this Islamic month represents a time of fasting and self-reflection. Working out with high intensity does not match the fasting hours because it causes both hydration loss and fatigue. Walking or stretching routines provide suitable light activities following the breaking point of Iftar. These modest exercises help your digestion along with improving your energetic state and mood. Schedule intense workouts along with strength training exercises during the time following Iftar when you regain energy and sufficient hydration.

Maintaining a balanced diet during Ramadan is possible with some planning and mindfulness. The key is to focus on whole, nutrient-dense foods that provide sustained energy, support hydration, and prevent overeating. By making wise choices for both Suhoor and Iftar, staying hydrated, and engaging in light physical activity, you can maintain your health and well-being while observing the fast.

Remember, Ramadan is not just a time for spiritual growth, but also for taking care of your body, which is a precious gift. By nourishing yourself properly during this time, you can experience the full physical, mental, and spiritual benefits of fasting.

How do you ensure a balanced diet while fasting? Share your insights in the comments below!

Written By:
Jarin Tasnim Rafa

Assistant Content Lead, BIIHR