What to eat this Ramadan

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Contrary to popular belief (and cravings after a long day of fasting), it’s not advisable to indulge in sugary, fatty foods during Suhoor or Iftar. It’s important to follow a diet similar to one’s non-Ramadan diet to avoid drastic weight gain or unhealthy side-effects. What’s more, Ramadan is all about modesty, discipline, and cleansing your body, and these foods and tips for healthy Ramadan eating will ensure optimal health during the Holy Month.



This meal is the key to sustained energy over the entire fasting day. Opt for slow-release complex carbohydrates like oats, wheat, beans, and lentils, and avoid diuretics like tea or coffee that actually sap the body’s water.

Here are a few Suhoor meal suggestions:
A bowl of porridge with milk, one slice of toast, and a handful of unsalted nuts. Wheat-based cereal with milk, a plain scone or crumpet, and an apple or banana; cheese then one teaspoon of jam with crackers or toast, and a handful of dried fruits.



After breaking your fast with dates for a burst of energy and milk or water for rehydration (and to fill you up so you don’t overeat), be sure to consume foods that are either shallow fried, baked or grilled. Raw fruits and veggies are great to soak up all the vitamins you missed out on over the day. 

Here are a few Iftar meal suggestions:
pitta bread with chicken, salad, and hummus, and one or two pieces of baklava. Chicken with boiled rice, vegetable curry, and mixed salad, followed by fruit salad with single cream. Pasta cooked with vegetables and chicken or fish, and a slice of plain cake with custard. 

All meal suggestions provided by NHS Choices

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