Ramadan Nutrition Tips

With only few days left until Ramadan, It is important to know how to eat healthy and meet our body’s needs while fasting for more than 12 hours.

Meals:

Have balanced meals that include carbohydrates, protein, and healthy fats that will also provide vitamins and minerals

  1. Carbohydrates: choose “complex” carbs which will provide soluble fiber that will slow stomach emptying and help you feel fuller longer. Good sources are oatmeal, whole wheat bread, brown rice, apples, and kidney beans
  2. Protein: good sources are chicken, turkey, fish, eggs, milk, yogurt, beans, and lentils
  3. Healthy fats: good sources are walnuts, almonds, avocados, and fish
  4. Avoid salty foods: they will make your more thirsty!

Hydration:

Hydration

Between iftaar and suhoor try to drink plenty of water. Stay away from sugary drinks. You don’t have to completely avoid traditional drinks at iftaar, but enjoy them in small portions and limit them to 2-3 times a week. If you are craving a sweet drink, I would recommend these refreshing drinks:

  • 100% fruit juice
  • 100% coconut water
  • 100% homemade smoothie

Read the label to make sure you pick up 100% fruit juice with no added sugar.

How much water should I drink? Aim to drink a minimum of 3 water bottles (1500 ml) between Iftaar and Suhoor. Since it’s summer, it wouldn’t be a stretch to shoot for even 5 bottles!

In my next few posts, I will discuss healthy eats at Suhoor and Iftaar!

Published by WellnessInspired

Advocating Wellness, Health, and Nutrition with a client centered approach

6 thoughts on “Ramadan Nutrition Tips

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: