The holy month of Ramadan offers an opportunity for spiritual, psychological and physical purification, and for reorganizing dietary habits and lifestyle.
Fasting hours vary between 13 and 18 hours depending on geographical location, making adherence to a balanced diet essential for maintaining energy and focus throughout the day. Meal planning, staying hydrated, and light exercise are key to ensuring a healthy and safe fast.
Start your breakfast with dates to provide energy and fiber, then complete with a balanced meal that includes:
Vegetables and whole grains: provide the body with vitamins and fiber.
Healthy proteins: such as grilled meat, fish, or legumes.
Healthy fats: such as olive oil or nuts.
Avoid fried and processed foods that are high in fat or sugar.
Divide your food into two or three small meals to avoid feeling heavy.
Suhoor helps the body cope with long hours of fasting.
Complex carbohydrates: oats, brown rice, whole wheat bread, and barley.
High-quality protein: eggs, Greek yogurt, labneh, cottage cheese, and legumes.
Healthy fats: avocados, nuts, seeds, and olive oil.
Foods rich in fiber: fruits, vegetables, and whole grains.
Hydrating liquids: such as watermelon, cucumber, and orange.
Oats soaked with milk or yogurt, fruits and nuts.
Boiled or scrambled eggs with whole-grain toast and vegetables.
Greek yogurt with berries and honey.
Dates stuffed with nut butter and a glass of milk.
More substantial options:
Fava beans with olive oil, lemon juice, and cumin.
Shakshuka with eggs, tomato sauce, onions and peppers.
Salted oatmeal with eggs, spinach and cheese.
Salty foods.
Cereals and sweetened pastries.
Caffeinated beverages.
Fried and fatty foods.
Processed foods.
