Ramadan Mubarak!

Ramadan is the holiest month in the Islamic calendar, which is based on the lunar cycle or phases of the moon. For Muslims, it is a time for piety and spirituality; an opportunity to get closer to God.1

Ramadan and health
For Muslims, fasting is one of the primary duties in Ramadan. The benefits of fasting during Ramadan are numerous but you can complement your fasting with other activities to achieve even more. To help you get through the blessed month more organised and healthier, here is a guide on how to stay healthy during Ramadan.2

A healthy meal plan for Suhoor
Like breakfast, Suhoor, the pre-dawn meal, is the most important meal of your day during Ramadan. Therefore, skipping Suhoor is not ideal as it will prolong the fasting period, which means your body will need to rely on only your previous meal to provide you with all the nutrients and energy until Iftar, the time when you break your fast. As a result, you are more likely to feel dehydrated and tired during the day, encouraging overeating during Iftar, which can lead to unhealthy weight gain.2

Thus, Suhoor should be a healthy meal providing you with enough energy to last until Iftar. This includes having complex carbohydrates such as fruit and vegetables, beans, chickpeas and lentils, as well as low-fat dairy products and healthy unsaturated fats like avocado, unsalted nuts, salmon, olives and olive oil.2

A balanced meal plan for Iftar
Iftar should be a well-balanced, nutritious meal and not a feast! You need to optimise the amount of heavy, creamy, and fried foods you have, as well as salty and sugary dishes. While breaking your fast with three dates and water gives your body an instant energy boost ahead of your main meal, light soup is also a great choice to start your main Iftar meal as it helps you hydrate.2

If you want a heartier Iftar meal, try to include plenty of vegetables, whole grains, and lean meats. These foods provide essential vitamins and nutrients, energy and fibre, and a good portion of healthy protein.2

Having a Ramadan healthy meal plan goes a long way in helping you keep more satisfied and energised during the blessed month. 2

Ramadan Mubarak!


  1. Why is Ramadan important for Muslims. Available at: https://islamicrelief.org.au/why-is-ramadan-important-for-muslims/#:~:text=For%20Muslims%2C%20it%20is%20a,610. Accessed on March 2022.
  2. Fasting, not feasting: How to make the most of the health benefits of Ramadan. Available at: https://islamicrelief.org.au/fasting-not-feasting-how-to-make-the-most-of-the-health-benefits-of-ramadan/. Accessed on March 2022.