With the holy month of Ramadan approaching, nutrition experts are advising people to plan each Meal carefully. A balanced diet can help maintain energy, hydration, and overall health during fasting hours.
Experts say the pre-dawn Meal, known as Suhoor, is very important. It helps the body stay active throughout the day. A good Suhoor should include slow-digesting foods. These foods release energy gradually and keep blood sugar stable.
Nutritionists recommend complex carbohydrates such as oats, whole-wheat bread, brown rice, and barley. These foods help prevent sudden drops in energy. They should be combined with lean proteins like eggs, yogurt, beans, or nuts. This combination supports muscle strength and keeps a person full for longer.
Hydration is also essential. Doctors suggest drinking one to two liters of water between Iftar and Suhoor. Hydrating foods like cucumbers and oranges can also help reduce the risk of dehydration during the fast.
A healthy Meal at Iftar is just as important as Suhoor. Experts advise breaking the fast with one or two dates and a glass of water. This helps restore glucose levels and electrolytes quickly.
After that, a balanced plate is recommended. Half of the plate should include vegetables. A quarter should contain lean proteins such as chicken, fish, or beans. The remaining quarter should consist of complex carbohydrates like whole grains.
Nutritionists warn against fried, sugary, and heavily processed foods. These items can cause indigestion and sudden energy crashes. Eating moderate portions is also important for weight control and overall health.
Experts say mindful eating at both Suhoor and Iftar can keep people energized and focused. It also supports better digestion and hydration during Ramadan.
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However, they add that every person’s needs are different. Meal plans may vary based on age, health, and medical conditions. People should consult a doctor or dietitian before making major diet changes during Ramadan.
