Ramadan is here, and we now find ourselves in the most incredible blessed month filled with blessings, giving to others and fasting. Eating right for Iftar and Suhoor could mean the difference between feeling energised or sluggish the following day. We want to share our approach to a balanced diet regime during Ramadan to ensure you feel extraordinary throughout the holy month.

Stay Hydrated

Drink a sufficient amount of water between Iftar and Suhoor, but drinking too much can dilute your body's electrolytes. Opt for fruits and vegetables rich in hydrating content, such as watermelon, tomato, and cucumber, to increase your water intake. It is best to avoid caffeinated beverages such as coffee, soda and tea as these drinks can be dehydrating. Also, remember that soda drinks will add calories to your diet and make you feel sluggish quickly. 

Portion Control

You mustn't go overboard during Iftar, and remember to eat mindfully. Our body takes around 20 minutes to note that we have eaten enough. Break down your meal to include protein, complex carbohydrates, and fibre. Try listening to when your hunger is satisfied, so your body has the time to digest and gives you more energy than eating an enormous amount in one go.

Keep moving

You may feel physically tired and exhausted while fasting but try not to be completely idle. Consider short easy walks or stretches at the workplace or school to keep your energy levels up during the day. Those who work out should see how their body feels and consider switching exercise timing and routine to ensure they do not get dehydrated quickly.

Nourish your body

Suhoor meals should be wholesome to nourish enough energy to last during the fasting hours. Meanwhile, Iftar is the time to replenish your energy levels by eating foods from all major food categories.

Fruits and Vegetables

Build a salad bowl consisting of lettuce, spinach, celery, oranges, cucumbers and berries as they contain vitamins and minerals essential during fasting. Fruits and vegetables are rich in fibre which helps you feel full and helps prevent constipation. We recommend two servings of vegetables and fruits per day. At least one serving each during your suhoor and iftar meals. Dates are a good source of potassium, which helps muscles and nerves function well but be mindful of the sugar intake.

Fruits and Vegetables

Build a salad bowl consisting of lettuce, spinach, celery, oranges, cucumbers and berries as they contain vitamins and minerals essential during fasting. Fruits and vegetables are rich in fibre which helps you feel full and helps prevent constipation. We recommend two servings of vegetables and fruits per day. At least one serving each during your suhoor and iftar meals. Dates are a good source of potassium, which helps muscles and nerves function well but be mindful of the sugar intake.

Complex Carbohydrate

You do not have to sacrifice carbs in your meals. Instead, opt for high-fibre carbohydrate sources such as brown rice, oatmeal, whole grain noodles and wholemeal bread. These options take longer to digest, allowing your body to sustain energy levels longer. Compared to sugary delights that burn quickly and do not help provide a stable energy level.

Lean Protein

Include protein-rich food in your meal to ensure your body has the right energy to sustain during the day and recover at night. Opt for skinless chicken, lean meat, and fish instead of fatty options. These lean proteins will help repair body tissues and support your immune system during the fasting period. Keep your meals healthy by grilling, baking or air frying your protein instead of saturated oil.

DietMonsta Plan

DietMonsta meal plans and menu consist of carefully curated meals designed to help enhance health during Ramadan. Created by chefs and nutritionists, the meals promote physical and physiologically cleanse and transformation. Typical dishes will include meat with vegetables and healthy grains

DietMonsta meal suggestions