The Importance of A Balanced Diet During Ramadan: How To Incorporate All Food Groups

Published on: 3rd December 2023
Medically reviewed by: Medical Director at First Response Healthcare

Many people make the mistake of following a Ramadan diet that is different from the healthy diet they have during the rest of the year. But the fact is that by having healthy food for Ramadan, one can gain a lot of benefits. Choosing foods that take care of optimum nutrition during Ramadan can positively influence weight loss, blood pressure, diabetes, high cholesterol, and other issues. While there are several delicious and high-calorie meals and delicacies available during Ramadan, it is recommended that one consumes them in moderation to remain healthy and avoid complications. Having rich, oily, or fried foods can make you feel tired and sluggish. Thus, it is important to stick to a Ramadan meal plan that takes care of your nutrition during Ramadan.

To meet your body’s needs of energy and nutrition during Ramadan, you should eat foods that are rich in proteins, carbohydrates, vitamins, and minerals. At the same time, you also need to be careful that you do not eat everything you need at once during Suhoor. Doing this prevents the body from using the energy it expends all at once, which can lead to weight gain.

As a part of your Ramadan meal plan, you should also drink 3-4 liters of water daily. Even if 40% of that amount comes from food, fruit juices, bottled water, tea, and other beverages, you still need to drink 1.5 to 2.5 liters of water per day. This means that you should drink 2-3 glasses of water every hour from Iftaar to Suhoor.

What To Include In Iftaar For A Healthy Ramadan Diet?

To make sure that your requirements of proper nutrition during Ramadan are taken care of, you can follow the tips listed for Iftaar below that will help you stick to a healthy Ramadan meal plan.

Start with some dates and a glass of water or laban. This can help avoid indigestion. Have your main meal after a little break. Make sure to drink water slowly and have room temperature water to avoid catching a cold. Having cold water also causes blood vessels to constrict, leading to indigestion.
Your main Ramadan meal should comprise healthy food for Ramadan. It should consist of a balanced and healthy diet consisting of different types of food groups since each food group has unique benefits. Make sure to eat all items in moderate quantities and do not overeat. You should eat grains, legumes, meat, dairy products, fruits and vegetables.
It is recommended that you avoid caffeinated beverages such as tea and coffee as a part of your Ramadan diet.
It is ideal to start with soup made of vegetables since soup nourishes the body and gives you the required vitamins, minerals and dietary fiber. Having soup also helps you feel full, stimulates digestion, and prevents constipation.
To make sure that your Ramadan diet also includes enough protein, you can have food items such as chicken and legumes like beans, black beans or kidney beans. For carbohydrates, you can have foods such as rice, bread, pasta, and potatoes.

What To Include In Suhoor For A Healthy Ramadan Diet?

Having healthy food during Ramadan for Suhoor can help prevent fatigue and headaches, and it can also help quench intense thirst. For your Ramadan meal plans for Suhoor, you should ideally consume food items that keep you full for longer.

Suhoor should be balanced and contain nutritious foods such as oats, dairy (unsalted).
Your meal should also include fruits and vegetables so that you get enough fiber, along with food items that contain protein such as eggs.
You should ideally avoid salty foods such as pickles and salty foods as well as olives and salty cheeses, spices and seasonings. Having too much sugar as a part of your suhoor diet is also not recommended.

If you are wondering about healthy snack options for between Iftaar and Suhoor, you can choose to have fruits, fruit yogurts or some unsalted nuts.

Key Reminders For A Healthy Ramadan Diet

Over and above eating healthy food during Ramadan, here are some more tips that can help you stay fit and feel more active during Ramadan fasting:

Avoid overeating during Iftaar and Suhoor and make sure to take breaks between meals and snacks.
Increase your intake of water and have as many fluids as you can.
Try and increase your consumption of fruits and vegetables.
Avoid excessive salt intake and salty and spicy foods such as pickles and jams.
Eat meals that are not very heavy and oily.
Minimize your intake of sweets and instead try replacing them with fruits.
Avoid having soft drinks.
Try and exercise, keep moving and try to stay active.

Exploring The Benefits Of Healthy Eating During Ramadan

Fasting during the holy month of Ramadan is a religious obligation for Muslims, but it can also offer several health benefits when combined with a healthy diet. Here are some of the potential health benefits of fasting during Ramadan with a healthy diet:

Improved Insulin Sensitivity: Fasting during Ramadan can improve insulin sensitivity, which can help prevent type 2 diabetes and improve overall blood sugar control. When you fast, your body has to rely on stored energy, such as glycogen and fat, to fuel itself. This process can increase insulin sensitivity and reduce insulin resistance.
Weight Loss: Fasting during Ramadan can help individuals lose weight, especially if they follow a healthy diet during the non-fasting hours. By reducing the amount of food you eat and increasing the time between meals, you may be able to create a calorie deficit that leads to weight loss. However, it’s important to maintain a healthy diet during the non-fasting hours to ensure that you’re getting the nutrients your body needs.
Improved Heart Health: Fasting can help lower blood pressure and reduce cholesterol levels, which can improve heart health. Some studies have found that fasting can reduce the risk of heart disease by lowering blood pressure, reducing inflammation, and improving lipid profiles.
Reduced Inflammation: Fasting can reduce inflammation in the body, which may help improve symptoms of chronic conditions like arthritis and asthma. Some research has found that fasting can reduce markers of inflammation in the body, which may be beneficial for individuals with chronic inflammatory conditions.
Improved Brain Function: Some studies suggest that fasting can improve cognitive function and may reduce the risk of neurodegenerative diseases like Alzheimer’s. Fasting may promote the growth of new nerve cells in the brain, which can improve brain function and cognitive performance.

To maximize the health benefits of fasting during Ramadan, it’s important to maintain a healthy diet during the non-fasting hours. As discussed above, this means avoiding high-sugar and high-fat foods and instead opting for whole foods like fruits, vegetables, whole grains, lean protein, and healthy fats. Additionally, it’s important to stay hydrated by drinking plenty of water during non-fasting hours. It’s also important to break the fast with a light meal that includes complex carbohydrates, protein, and healthy fats to help sustain energy levels throughout the evening. With proper nutrition and hydration, fasting during Ramadan can provide numerous health benefits.

Doctor At Home Services In Dubai | First Response Healthcare

If you are looking for a doctor for any issues such as headache, weakness or dizziness Ramadan, or if you are in need of consultations and tests or want to talk to a doctor about any other health issues during, First Response Health Care (FRH) offers the service of calling a doctor at home.

First Response Healthcare (FRH) is a JCI accredited home healthcare company in Dubai, dedicated to providing patients with prompt and reliable medical care in the comfort of their own home. FRH has received the Gold Seal of Approval from the Joint Commission International Standards for its international quality service.

FRH offers a variety of services, including home health care services, telephone consultations, physical examinations, and consultations with a doctor at home. Our team consists of his DHA-certified doctors, and they are available 24 hours a day, including weekends and holidays. Our doctors can travel anywhere in Dubai and come to your home, office or hotel for testing. Our doctors can diagnose and treat your digestive problems, along with fevers, colds, migraines, allergic reactions, respiratory or chronic illnesses and gastrointestinal problems.

To make an appointment with FRH, please call on:0505050387 or 800DIALDOC
You can make an appointment at any time, since our services are available 24 hours a day, 365 days a year.
A doctor can reach you within 30-45 minutes of your call.
Our general practitioners treat patients of all ages.
Our doctor can provide his/her services at your home, hotel, or office.
We have a highly qualified multilingual team of doctors.

We ensure that you and your patients have the best possible experience with us and receive personalized care. We also partner with trusted laboratories to collect test samples and send test results directly from your home. If necessary, your doctor can also connect you with specialists through referrals. Through FRH, you can also get your medicines delivered to your doorstep through our 24/7 pharmacy partners.

To seek services of a doctor at home in Dubai during Ramadan, you can call 0505050387 or 800DIALDOC. You can also contact us via website.