Healthy Portioning During Ramadan

March 6, 2024 in Lifestyle

Ramadan is the month of fasting, self-reflection, and spiritual growth for Muslims all around the world. It is a time of the year when people abstain from food and water from sunrise to sunset. But once the sun sets, it’s time to break the fast and indulge in a hearty meal.

However, overeating during Iftar and Suhoor can be counterproductive and could lead to health problems. That is why it is important to practice healthy portioning during Ramadan. Here are a few tips to help you make healthy choices during this holy month:

  • Prioritise Your Hydration

  • Woman drinking water to rehydrate

The first step to healthy portioning is to make sure you are properly hydrated. After a day of fasting, it’s essential to drink enough water to replenish the fluids lost during the day. It is recommended to drink at least 8-10 glasses of water or other hydrating fluids like coconut water, buttermilk, or fresh juices.

  • Start Slow When You Break Your Fast

  • Bowl of dates

When it is time to break your fast, it’s important to start slow and not rush into eating. Begin with a few dates, a glass of water, and some light snacks to prepare your body for the meal ahead.

  • Include Healthy Food Groups

  • Arabic chicken meal with lean protein and whole grain rice

Make sure your meals include healthy food groups like whole grains, fruits, vegetables, lean protein, and healthy fats. Choose whole-grain bread, rice, or pasta instead of white flour products. Fill your plate with plenty of vegetables and fruits. Include lean protein like grilled chicken, fish, or legumes.

  • Watch Your Portions During Iftar

  • Portioned meals

It is crucial to watch your portions during Ramadan. Avoid filling your plate with too much food. Instead, fill half your plate with vegetables and fruits, one-quarter with protein, and one-quarter with whole grains. This way, you can ensure that you are getting all the essential nutrients your body needs without overeating.

  • Avoid Processed Foods

  • Processed potato crisps

Processed foods like fast food, canned foods, and packaged snacks are high in salt, sugar, and unhealthy fats. These foods can lead to health problems like high blood pressure, diabetes, and obesity. Instead, opt for fresh, whole foods that are packed with nutrients.

  • Do Not Skip Suhoor

  • Woman eating a meal for Suhoor

Suhoor is the pre-dawn meal that provides the energy you need for the day ahead. Skipping Suhoor can lead to fatigue, dehydration, and overeating during Iftar. Make sure to include whole grains, lean protein, and healthy fats in your Suhoor meal.

Also, you can always check our blog about what to eat and when during this time.

Ramadan is a month of spiritual growth and self-discipline. By practicing healthy portioning during this month, you can take care of your physical health as well. Remember to hydrate, start slow, include healthy food groups, watch your portions, avoid processed foods, and don’t skip Suhoor. These minor changes can go a long way in ensuring a healthy Ramadan.

Written by Celine Saad | Nutritionist, Kcal
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