Maria Imran 
Ramadan is a month of prayer, reflection and togetherness, but long hours without food or water can make meal choices especially important. Following a few simple healthy eating tips for Ramadan can help people make the most of suhoor and iftar without feeling overly full or relying on sugary, fried foods. The goal is balance, not a feast after every fast.
Healthy eating tips for Ramadan and break your fast gently
Start drinking water and eating dates, which is a usual Ramadan practice at iftar. Dates are rich in fibre and water replenishes lost fluids that you may need throughout the day.
Take time to eat and then have a well-balanced meal of vegetables, whole grains and protein (lentils, beans, eggs, fish, or lean meat). Fluid and nutrients can be provided with soup or salad. Taking small bites will help reduce overeating.
Make suhoor count
Avoid skipping suhoor. Eat foods that can keep you going for longer, such as:
- oats
- wholemeal bread
- brown rice or other whole grains
- eggs
- yoghurt
- milk
- beans or nuts
Include fruit or vegetables as a source of fibre and nutrients.
Eating whole grains and protein will help you stay full for longer than a meal consisting primarily of sweets or refined carbohydrates.
If possible, have suhoor as near as possible to the beginning of the fast.
Drink enough between iftar and dawn
It is not ok to drink all of your water at once. Drink frequently throughout iftar and suhoor and eat watery foods like:
- soup
- cucumber
- salad
- watermelon
During this time, the World Health Organization recommends taking at least 10 glasses of water per day; this could be adjusted according to health condition, level of activity, and weather conditions.
Reduce very sugary drinks, and may try to limit coffee, tea and cola- caffeine may lead to increased urination in some individuals.
Keep fried food and sweets occasional
Frequent large servings of rich curries, syrupy desserts and sweet drinks, as well as samosas and pakoras, can be enjoyed as a family during celebrations, but with moderation.
Select dishes that are grilled, baked or lightly cooked rather than deep-fried, eat less oil and salt, and serve comfortable-sized meals.
Consume fruit and vegetables at both primary meals. WHO suggests getting at least 400g per day for people over 10.
Put health first
Those suffering from diabetes, heart or kidney disease, or pregnant, breastfeeding or on regular medication should consult with a health care worker before fasting. Never give medicine doses or times different than prescribed without medical advice. Seek medical help if you fall seriously ill.
An even suhoor, a conscious iftar and consistent drinking of water can make a difference in the nourishment of Ramadan meals. It’s better to make small decisions throughout the day rather than making up for one big one.
