Balanced Nutrition for a Healthy Ramadan

As Ramadan begins, millions around the world observe this sacred month of fasting, reflection and community. Fasting from sunrise to sunset is a spiritual practice that requires intention…not just in faith, but also in how you fuel your body. The foods you choose during suhoor (pre-dawn meal) and iftar (breaking fast) can make a big difference in your energy levels, mood and overall well-being. I’m here to help!

Make Suhoor a Strong Start for the Day

Skipping suhoor might be tempting, but eating a balanced, nutrient-dense meal will keep you energized throughout the day. Aim for:

• Complex carbohydrates like oatmeal, whole-grain bread or quinoa for steady energy
• Healthy fats like avocados, nuts and seeds to keep you feeling full longer
• Protein like eggs, Greek yogurt or lentils to fuel your muscles and keep you feeling full longer 
• Water to keep you hydrated 

Suhoor idea: Scrambled eggs with whole wheat toast, avocado slices and a side of fresh fruit

Break your Fast at the End of the Day with Iftar

After hours of fasting, it’s important to ease into eating and replenishing nutrients. Traditionally, breaking the fast with dates and water provides a quick energy boost. Follow up with:

• Lean proteins like chicken, fish or tofu to fuel your muscles and keep you feeling full longer
• Fiber-rich foods like lentils, vegetables and whole grains to help with digestion and keep you feeling full longer
• Healthy Fats like olive oil, nuts and seeds for sustained energy
• More water to help you stay hydrated

Iftar idea: Lentil soup, grilled chicken with roasted vegetables, and a side of hummus with whole wheat pita

Tips for staying hydrated
Many people forget to drink enough water during Ramadan. Try these tricks:

• Drink 3-4 glasses of water at suhoor and iftar
• Avoid caffeinated drinks like coffee and energy drinks as they can dehydrate you
• Include water-rich foods like watermelon, cucumbers and soups

Wishing you a healthy, fulfilling Ramadan filled with energy, peace, and joy! ????✨

 

Jenn Giurgevich is the founder of Spark Nutrition & Health, a virtual nutrition consulting business.
Visit www.sparknutritionandhealth.ca for more information.