How You Can Take A Healthy Diet In Ramadan? | Loaded Health
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How You Can Take A Healthy Diet In Ramadan?

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We have already discussed the main health concerns of Ramadan 2021, and top Ramadan health tips where I have also discuss that taking a healthy diet is crucial. Now the question arises How can you take a healthy diet in Ramadan?

In the holy month of Ramadan, we abstain from drink and eating from dawn to dusk. To prepare ourselves for the discussion the next day, proper nourishment is essential. You require quite a lot of energy and commitment during Ramadan.

Hydration is also an important factor especially when Ramadan is in the hot summer-likee nowadays there are extremely dry winds in Pakistan. Iftar and suhoor meals should be well balanced and contain items from each food group, such as vegetables, cereals, meat, dairy products, and fruit. Let’s discuss.

A Healthy Diet In Ramadan

Here is a healthy option for diet in Ramadan separately for Suhoor and Iftar.


Your suhoor should provide you enough nutrients to last until Iftar. In this regard, your food selection is very important. You should choose fluid-rich foods to make sure you are well hydrated for the day ahead. If you are a fried food lover, try to avoid these foods at suhoor. Fried food will make your body weak and thirsty. 

Starchy foods are a good option for you because they will keep you hydrated. Pickles, olives, salted nuts, and canned food make you thirsty. Carbohydrate-containing foods such as fruit and vegetables, beans, chickpeas, and lentils, sustain you through the day. They are long-lasting energy sources because they contain complex carbohydrates. 

You should also add dairy products containing a low amount of fats in your suhoor. Yogurt is a good source of protein, calcium, iodine, and b vitamins and also contains fluid If you consume yogurt it will help in controlling thurst. Avocado, unsalted nuts, salmon, olives, and olive oil try to incorporate them.

Healthy Suhoor Diet In Ramadan

  • Eggs.
  • Yogurt.
  • Oatmeal.
  • Whole grain flatbread/bread.
  • Milk.
  • Dry fruits.
  • Dates.
  • Brown rice.
  • Almond butter/Peanut butter.
  • Chia pudding.
  • Smoothie.
  • Water.
  • Green tea.
  • Milk tea without sugar.

Unhealthy Suhoor Diet In Ramadan

  • Fried fatty food.
  • Simple carbohydrates.
  • Sugary items/beverages.
  • Excess salt.
  • Excessive water. It will make you more dehydrated over the course of the day.
  • Starchy food like french fries.
  • Junk food like burgers, pizzas.
  • Coffee.
  • Excessive Tea.


Your Iftar must contain plenty of fluids, low fat, fluid-rich foods, and foods containing some natural sugars for energy. Traditionally dates are used to break iftar. Dates are a good source of nutrients and minerals. You can go for dates in iftar. On the other hand avoid foods containing refined carbohydrates such as white flour, pastries, donuts, and croissants. 

I will advise you to add other dry fruits apricots, figs, raisins, or prunes also. They are a good source of fiber and nutrients. Add fruits to your iftar. They will provide you natural sugars for energy, fluid, and some vitamins and minerals. Drinking caffeinated drinks like coffee, tea, and sodas is also not a good option. You should go for water and natural fruit juice.

Healthy Iftar Diet In Ramadan

  • Dates.
  • Water.
  • Fruits.
  • Smoothie.
  • Dry fruits.
  • Chickpea chaat.
  • Fruit chaat.
  • Fresh juices like watermelon.
  • Coconut water.
  • Lemon water.
  • Vegetable fritter steamed or in the air fryer.
  • The low-fat gravy of chicken/fish/vegetables with whole wheat flatbread/bread.
  • Oats.
  • Fried flour balls with yogurt.
  • Roasted gram flour drink.
  • Soups.

Unhealthy Iftar Diet In Ramadan

  • Fried items like roll, fritters, pastries.
  • Junk food like burgers, pizza, etc.
  • Sugary items/beverages.
  • Excess salt.
  • Excessive water at the time of iftar. 
  • Starchy food like french fries.
  • Coffee.
  • Excessive Tea.

Exercise With Diet In Ramadan

Do not make Ramadan an excuse for exercise. Ramadan does not mean restricting your activities. Yes! You can do exercise in Ramadan. Avoid excess workout. But do cycling, walking and light machine exercise. What you decide to do should be based on your feelings. It will keep you active and energetic. 

Drink water after exercise to compensate for fluid loss. Now the question arises what is the best time of exercise? The best time of exercise is a couple of hours after the iftar. It will aid you in the digestion of iftar food, elimination of toxins, and make you prepare for the next day.

The Do’s and Don’ts of Ramadan

Do you think Ramadan is only about abstinence from food and drinks? No, It’s also about patience, forgiveness, and goodness. You should focus on all of these actions. Otherwise, you are wasting your time. If you want ALLAH Almighty to accept your fasting stick to the Dos and Don’ts of Ramadan. 


  • Do not eat, drink and smoke in public.
  • Try not to be harsh and aggressive with the people. 
  • Do not show anger or shout Ramadan is a month of peace. 
  • Do not waste your precious Ramadan time in worldly pleasures. 
  • Worship ALLAH Almighty and ask for forgiveness. It’s an opportunity for you.
  • Don’t convey gossips or involved in them here and there.
  • Don’t eat an unhealthy diet in Ramadan.
  • Avoid excessive use of social media and electronic devices and instead engage in prayers.
  • Don’t argue and involve in a fight.
  • Don’t do a heavy workout.
  • Avoid artificial energy drinks.


  • Ramadan is a month of blessing. Therefore remember Allah as much as you can.
  • Recite the Holy Quran as much as possible. 
  • Just before Iftar roads become a little faster than normal. Take care during driving at this time. 
  • Be patient and humble with everyone around you. 
  • Offer all prayers as well as tarawih.
  • Support charities, in Ramadan that need your help and support. 
  • Forgive people who had done wrong with you. 
  • Do lower your gaze.
  • Do lots of Dhikr.
  • Involve in light physical activities.
  • Do eat more proteins than fats. 


So, yes to be conclusive I just want to say that YES you can take a healthy diet in Ramadan and the key point here is that you can do this by switching the food choices you will make. Enjoy the delicious foods in Ramadan with keeping your health and fitness in mind. Have a blessed Ramadan.

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Rabia Mirza

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