Ramadan is a time of fasting from dawn till sunset, but maintaining a healthy diet during this month is essential for staying energized and nourished. The pre-dawn meal (Suhoor) and the meal for breaking the fast (Iftar) play a crucial role in providing the necessary nutrients for your body. Hereā€™s a list of the best foods to include in your Suhoor and Iftar for optimal health and energy.Ā Ramadan 2025: The Importance of Fasting in Islam During Ramzan - Exploring the Spiritual and Health Benefits of Roza.

Suhoor: Foods for Sustained Energy

  • Complex Carbohydrates

Foods rich in complex carbohydrates like whole grains (oats, brown rice, and whole wheat bread) release energy slowly, helping you feel full longer throughout the day. They provide steady fuel without causing a rapid drop in blood sugar.

  • Protein-Rich Foods

Including lean proteins such as eggs, Greek yogurt, or cottage cheese in Suhoor can help maintain muscle mass and curb hunger. Protein is key for long-lasting fullness and sustenance during the fast.

  • Healthy Fats

Avocados, nuts, and seeds are excellent sources of healthy fats. They help maintain energy levels and promote satiety, ensuring you feel satisfied and nourished until Iftar.

  • Fruits and Vegetables

Incorporating fruits like bananas or apples and vegetables such as spinach and tomatoes can boost hydration and provide essential vitamins and minerals to start your day on a healthy note.Ā Ramadan 2025 Fasting Rules: Is Smoking Allowed While Fasting? Does Period Break Your Fast? List of Actions Than Can Invalidate Ramzan Fast.

Iftar: Foods for Replenishing and Hydration

  • Dates and Water

Traditionally, breaking the fast with dates and water is ideal as they quickly replenish energy levels. Dates are high in natural sugars, fiber, and potassium, which help restore blood sugar levels, while water ensures proper hydration after a long day.

  • Lean Proteins

Grilled chicken, fish, or lentils are great protein options to break your fast with. Protein is essential for repairing tissues and muscles after a day of fasting and helps you stay full for longer.

  • Soups

Soups, especially those made with vegetables and legumes, are easy on the stomach and provide a good source of hydration. A warm bowl of soup is soothing and replenishing after hours of fasting.

  • Whole Grains and Fiber

Whole grain bread, brown rice, and quinoa are excellent sources of fiber, which aids in digestion and keeps you feeling full longer. Pair these with your Iftar for a balanced meal that provides energy without feeling sluggish.

  • Fresh Juices or Watermelon

Freshly squeezed fruit juices or watermelon are hydrating and packed with vitamins. They also help restore electrolytes lost during the day and keep you feeling refreshed.

Avoid Fried and Processed Foods

While tempting, avoid fried and overly processed foods for both Suhoor and Iftar. These can lead to sluggishness, indigestion, and rapid spikes in blood sugar.

By focusing on nutrient-dense, hydrating foods, you can maintain a healthy lifestyle during Ramadan and enjoy sustained energy, good digestion, and overall well-being throughout the month.

(The above story first appeared on LatestLY on Mar 04, 2025 09:18 PM IST. For more news and updates on politics, world, sports, entertainment and lifestyle, log on to our website latestly.com).