How to maintain good nutrition during Ramadan

For many Muslims, the holy month of Ramadan is a time for prayer, reflection and community. It is also a time for fasting, which can impact the amount of nutrients we consume throughout the day.

Ramadan follows the Islamic lunar calendar, taking place at a different time every year. This mean, depending on the amount of day light during Ramadan, fasting can last anywhere from 11 to 16 hours per day.

During Ramadan, those observing will have a pre-dawn meal known as suhoor and a post-dusk feast to break their fast known as iftar. While fasting, you cannot eat or drink anything, not even water. This makes proper nutrition and hydration extra important during suhoor and iftar.

“Maintaining proper nutrition is essential, especially when fasting,” says Sunnybrook clinical nutrition student Radhika Anand. “Making sure our bodies have the nutrients they need to function at their best can help us sustain our energy levels and avoid fatigue while fasting.”

Here are some helpful tips from Sunnybrook’s clinical nutrition team to make sure you have a safe and successful fast:

 Have a well-balanced suhoor (pre-dawn) meal

A well-balanced suhoor provides slow-releasing energy to keep you full throughout the day. Here’s what to include as you begin your fast:

1. Complex Carbohydrates — foods like oats, whole wheat bread, brown rice, and quinoa help stabilize blood sugar levels and provide long-lasting energy.
2. Protein — include eggs, Greek yogurt, cottage cheese and legumes to promote fullness and support muscle maintenance.
3. Healthy Fats — add nuts, seeds and avocado for increased and sustained energy.
4. Vegetables — fill half your plate with vegetables for essential vitamins, minerals and digestive support.
5. Portion size — to ensure a balanced meal, use a quarter of your plate for lean proteins (eggs, Greek yogurt) and the other quarter for whole grains (oats, whole wheat bread).

Replenish your body during your iftar (post-dusk) meal

After fasting, your body may be dehydrated and low in blood sugar. A healthy iftar should focus on rehydration and gentle digestion. It takes about 20 minutes for your body to register fullness, so eat mindfully and stop eating when you feel satisfied. This approach reduces stress on your body and provides more sustained energy:

1. Start with fluids – break your fast with water or hydrating drinks like coconut water to replenish lost fluids and electrolytes.
2. Dates – dates are a great choice during iftar as they are high in natural sugars, fibre, potassium, and magnesium, which quickly help to raise blood sugar levels.
3. Light soups – a vegetable or lentil soup provides hydration and prepares your stomach for a heavier main meal.
4. Avoid heavy, fatty foods – overeating fried or rich foods can cause bloating and indigestion. Instead, try a balanced, nutrient-dense meal with whole foods, protein and healthy fats.

 Maintain good hydration

Maintaining good hydration can be difficult since drinking water is prohibited when fasting. Consider the following tips to stay hydrated throughout your fast:

1. Consume water-rich foods — cucumbers, watermelon, strawberries, oranges, and soups are great ways to increase your water content while providing sustenance.
2. Stay hydrated — aim for eight glasses of water a day, distributing these glasses gradually throughout non-fasting hours.
3. Limit diuretics and salt — avoid drinks with caffeine, which causes water loss through urination, and try to avoid salty foods like pickles and salted fish, which increase the body’s need to retain water.

Avoid highly processed foods

Certain foods should be limited during Ramadan to avoid energy crashes and digestive issues throughout the day. Here are some foods to avoid while fasting:

1. Sugary drinks and desserts – these foods can spike blood sugar and drop energy levels, leaving you feeling fatigued.
2. Fried and processed foods — fried and processed foods are often high in unhealthy fats, sodium, and additives, which can lead to digestive distress.
3. Refined Carbohydrates – foods like white bread, pastries and sugary cereals can cause blood sugar fluctuations.

By incorporating these helpful tips while fasting, you can make the most of this spiritual time while making sure your body is still getting the nutrients it needs to keep you going.