Ramadan daily food guide: Nourishing your body while fasting

Ramadan is a sacred month of fasting from dawn to sunset. While fasting is primarily spiritual, proper nutrition is essential to maintain energy, hydration, and overall health. With meals limited to suhoor (pre-dawn) and iftar (sunset), a structured daily eating routine, portion control, and hydration plan help prevent fatigue, digestive issues, and dehydration.

Daily iftar routine: Breaking the fast

1. Start with the sunnah: Begin with 1–3 dates and a glass of water, milk, or fresh juice. This quickly restores blood sugar, potassium, and hydration.

2. Light starter: Enjoy a small bowl of lentil or vegetable soup. It gently prepares the stomach for digestion and adds extra fluids.

3. Main plate structure: Complex carbohydrates (1/4 plate): Whole-grain rice, oats, barley, or wholemeal bread for slow-release energy.

Lean protein (1/4 plate): Grilled, baked, or steamed chicken, fish, beans, lentils, or eggs to support muscle repair and satiety.

Vegetables & fibre (1/2 plate): Fresh salads, sautéed vegetables, or light soups for vitamins, minerals, and hydration.

Healthy fats (small amount): Olive oil, nuts, or seeds for nutrient absorption and fullness.

4. Hydration: Sip water gradually instead of drinking large amounts at once. Include water-rich fruits like watermelon, oranges, and cucumbers. Herbal teas are a gentle alternative to caffeine.

5. Treats: Fried foods and sweets are best enjoyed occasionally. Focus on moderation to prevent sluggishness.

Daily suhoor routine: Fuel for the fasting day

1. Focus on slow-release energy:

Protein: Eggs, yoghurt, milk, paneer, cholar dal, moong dal, or light fish curry.

Complex carbohydrates: Whole-grain roti, brown rice, red rice (lal chaal), oats, or lightly soaked flattened rice (chira).

Fruits & vegetables: Banana, papaya, apples, cucumber, or lightly cooked greens like pui shak or spinach for fibre and hydration.

Healthy fats: Nuts (cashews, almonds), seeds (pumpkin, sesame), or a small drizzle of mustard or groundnut oil.

2. Example suhoor meals:

•             Oatmeal with milk, dates, and nuts

•             Yoghurt with fruit and seeds

• Whole-grain roti with eggs or paneer and a side of cucumber or salad

3. Tips:

•             Avoid very salty or fried foods and limit caffeine to prevent thirst.

•             Drink 1–2 glasses of water before dawn to stay hydrated throughout the day.

Daily practical tips for healthy fasting

•             Drink 5–6 glasses of water between iftar and suhoor, spread evenly.

•             Eat slowly and stop when comfortably full.

•             Include light physical activity, such as a short walk after iftar, to aid digestion.

•             Plan meals in advance to avoid impulsive or less nutritious choices.

•             Special groups, such as the elderly or people with diabetes, should focus on easy-to-digest, nutrient-rich foods and monitor sugar intake.

By following this daily Ramadan routine, starting iftar with dates and water, eating a balanced main meal, having a slow-release suhoor, and staying hydrated, individuals can maintain energy, support overall health, and fully engage in the spiritual essence of the month. Consistency, moderation, and mindful eating turn fasting into a period of both physical well-being and spiritual growth.

E-mail: safrina.rahman@thedailystar.net