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  The holy month of Ramadan is a time of spiritual reflection and discipline, but it is also a time to focus on physical health and well-being. Fasting during Ramadan can have many health benefits, but it is important to be mindful of the types of foods we consume during the month. Here are 10 healthy food tips to help you stay strong and healthy during Ramadan.
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Stay Hydrated

Drinking enough water is crucial during Ramadan, especially during long fasting hours. Dehydration can lead to fatigue, headaches, and dizziness, so it is important to drink plenty of fluids during non-fasting hours. Drinking water, coconut water, and fresh juices can help keep you hydrated. For example, a refreshing drink that can keep you hydrated during the fast is a mixture of water, lemon, and honey. Add a pinch of salt to this drink to replenish the lost electrolytes.

Consume Complex Carbohydrates

Complex carbohydrates, such as whole grains, oats, and sweet potatoes, provide long-lasting energy during fasting hours. They also help to regulate blood sugar levels, preventing the energy crashes that can occur after consuming simple carbohydrates. For example, a breakfast that is high in complex carbohydrates is oatmeal topped with nuts and fruits. Oats are a good source of fibre, which can help to regulate digestion and prevent constipation.

Eat Protein-Rich Foods

Protein is essential for building and repairing muscles, and it also helps to keep you feeling full for longer periods. Good sources of protein include lean meats, fish, eggs, nuts, and legumes such as chickpeas and lentils. For example, a protein-rich meal that can be consumed during the non-fasting hours is grilled chicken or fish with a side of vegetables. Chicken and fish are lean sources of protein, which can help to build and repair muscles.

Incorporate Fruits And Vegetables

Fruits and vegetables are rich in vitamins, minerals, and antioxidants, which help to boost the immune system and protect the body from diseases. They also contain fibre, which can help to regulate digestion and prevent constipation. For example, a healthy snack that is high in vitamins and antioxidants is a fruit salad with a side of hummus. The hummus is a good source of protein, while the fruit salad provides essential vitamins and minerals.

Limit Fried And Fatty Foods

Fried and fatty foods can be high in calories and can lead to weight gain and other health problems. Instead, opt for grilled or baked foods that are high in protein and fibre.
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For example, a healthier alternative to fried foods is grilled vegetables such as bell peppers, eggplant, and zucchini. These vegetables are rich in fibre and antioxidants, which can help to protect the body from diseases.

Consume Probiotics

Probiotics are beneficial bacteria that live in the gut and help to promote digestive health. Foods that are high in probiotics include yoghurt, kefir, and fermented vegetables such as sauerkraut and kimchi. For example, a healthy breakfast that is high in probiotics is a bowl of Greek yoghurt topped with nuts and fruits. Greek yoghurt is a good source of protein and probiotics, while nuts and fruits provide essential vitamins and minerals.

Avoid Sugary Drinks

Sugary drinks such as soda and fruit juices can be high in calories and can lead to weight gain and other health problems. Instead, opt for water, coconut water, or fresh fruit juices that are low in sugar. For example, a healthy drink that is low in sugar is a smoothie made with spinach, banana, and almond milk. Spinach is a good source of iron and fibre, while the banana provides natural sweetness.

Eat Small, Frequent Meals

Eating small, frequent meals throughout the day can help to regulate blood sugar levels and prevent overeating during non-fasting hours. This can also help to boost metabolism and prevent fatigue. For example, eating small, frequent meals can include having a healthy snack such as a handful of nuts or a piece of fruit in between meals. This can help to regulate blood sugar levels and prevent hunger pangs.

Choose Healthy Cooking Methods

The way food is cooked can have a significant impact on its nutritional value. Avoid deep-frying and instead opt for grilling, baking, or steaming. These methods can help to preserve the nutrients in food and reduce the amount of added fat. For example, a healthier way to cook vegetables is by steaming them. Steamed vegetables retain their nutrients and can be a great addition to any meal.

Plan Meals Ahead Of Time

Planning meals ahead of time can help to ensure that you are consuming a balanced diet and meeting your nutritional needs during Ramadan. It can also help to prevent overeating and reduce the likelihood of consuming unhealthy foods. For example, planning meals ahead of time can involve creating a meal plan for the week and shopping for ingredients accordingly. This can help to ensure that meals are balanced and nutritious.
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Closing Thoughts

In conclusion, staying strong and healthy during Ramadan requires mindful food choices and planning. Incorporating complex carbohydrates, protein, fruits, and vegetables while limiting fried and fatty foods can help to ensure a balanced diet. Drinking plenty of water, consuming probiotics, avoiding sugary drinks, and eating small, frequent meals can also help to keep you hydrated, promote digestive health, and prevent overeating. Choosing healthy cooking methods and planning meals ahead of time can ensure that you are meeting your nutritional needs during Ramadan. Featured Image Source: Moreland OB-GYN
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This article was first published on 27th March 2023


Nnaemeka is an academic scholar with a degree in History and International Studies from the University of Nigeria, Nsukka. He is also a creative writer, content creator, storyteller, and social analyst.

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