How To Keep Balanced Nutrition During Ramadan


It’s that time of year again 1.84 billion Muslims around the world will be welcoming the holy month of Ramadan with their first day of fasting on May 17. For other countries and Pakistan expected, May 18 will be the first day of fasting.

Ramadan is the holiest month for Muslims as it is regarded to be the month that the holy Qur’an was revealed to Prophet Muhammad on the night of Laylat al Qadr, one of the last 10 nights of Ramadan.

Millions of Muslims around the world will be fasting everyday for a month, refraining from eating, drinking and smoking from sunrise to sunset.

It is a month that teaches self-discipline and awareness for those living in poverty. As one of the five pillars of Islam, fasting during Ramadan is accompanied with increased spiritual reflection, worship and acts of charity.

Fasting for the whole day can be a more gruelling experience for some depending on where they live.

For instance, those who live in Oslo, Norway will be fasting 19 hours, while Muslims in Pakistan will be fasting 18 hours. It is common to experience unusual fatigue and dehydration when fasting.

Students and academics at Birmingham City University in the United Kingdom have come up with a guide featuring tips to support the well being of those who fast and to help them retain as much energy as possible throughout the day.

Water, water and more water during night-time hours experts advise to drink as much water as possible during Iftaar (breaking of fast) and Suhur (pre-dawn meal) times, especially if hot weather is expected during the day. Make sure you have at least two litres of water during night time hours.

Learn the importance of balance when fasting your body is deprived of nutrients that your system needs. The experts emphasize that it is so important to make sure that when you can eat, you keep your meals balanced so that you feed your system enough nutrients from each group.

Think about the alternatives swap deep frying for grilling, baking or shallow frying and swap heavier foods for lighter alternatives. For example, swap cake and chocolate for fruit and yogurt.

Fitness and fasting can work together gym enthusiasts can stick to their routine of working out every day. Light exercises are great to keep blood flowing and the system working. Cardio exercises are also fine to do when fasting as long as you don’t overdo it.

Lots of protein and avoid salt for Suhur the pre-dawn meal experts recommend eating foods that will provide the body with energy to last a good few hours. It’s important to focus on slow digesting foods like high protein and high fibre. Some great examples of these are oats, and whole wheat foods like barley, brown rice, buckwheat and whole wheat bread or pasta.

Iftaar time is for water, dates and well balanced meals it is traditional for Muslims to break their fast with a date, which has scientific benefits. Energy rich foods with natural sugars are a great way to provide fast releasing energy to the system. Things like raw fruit, particularly dates and even fruit juices, are perfect for this. When it comes to meals it is really important that they comprise of a good balance of starchy carbohydrates, like potatoes, rice and bread, along with a good intake of vegetables, proteins such as meat or fish, and dairy for the natural fats.

Keep energized without water or snacks experts advise that there are small things you can try each day to keep you alert and maintain your energy. Things like taking small breaks from revision or work and going on small walks, writing daily to do lists or listing what you’re finding difficult and working on combating these, and planning meals to make sure you’re eating the rights things to get good energy levels can all have a bit impact.


Please enter your comment!
Please enter your name here