How to Start Healthy Food Habits in Ramadan

بِسْمِ اللَّهِ الرَّحْمَنِ الرَّحِيمِ
In the name of God, the Most Gracious, the Most Merciful.

While fasting is a central aspect of Ramadan, it also presents a unique opportunity to cultivate healthier food habits and nourish the body and soul.
In this guide, we’ll explore practical tips and strategies to help you start and maintain healthy food habits during Ramadan, ensuring that you can fulfill your religious obligations while prioritizing your physical health and well-being.

Don’t Miss a Meal

Many of us make the mistake of skipping Suhoor to sleep in extra hours, lengthen Tahajjud, or just because we think we “don’t need it.” However, this can have adverse effects on your body throughout the day.
The Prophet  ﷺ  said “Take Suhoor (the pre-dawn meal) as there is a blessing in it.”
Skipping Suhoor deprives your body of its essentials at the start of the day, which causes drowsiness, lack of energy, brain fog, poor focus, and even gut issues.

Eat in Moderation

Although it’s tempting to plan out feasts for our families for Iftar, let’s try to keep our brothers and sisters in the Ummah who are struggling in mind.
As taught by our Prophet  ﷺ , we should be humble regarding our meals and eat only what we need. Extravagant feasts are discouraged as they take away the meaning of Ramadan, which is abstaining from worldly things and devoting ourselves to Allah.

Avoid Junk Food

It’s become a custom for us to break our fasts with foods drenched in oils, sweets, and processed ingredients. We’re so used to eating junk that we think healthy meals during Iftar are not “on theme” with the Ramadan festivities.
Yes, Iftar is a time for coming together as a family and ending the day on a good note. But, it doesn’t have to take a toll on your physical health. There are plenty of healthy Iftar meals out there that we can make it the comfort of our own homes. Plus, we should be prioritizing our health this month to ensure our bodies are performing their best for our ‘‘Ibadah!

Increase Fiber and Water Intake

Fasting has an incredible effect on improving your body’s overall health, but this only works when you practice conscious eating habits.
Fiber and water are the essentials for healthy gut conditions. Since the majority of our bodily functions depend on the gut, it’s vital to make sure the gut is in favorable conditions at all times.
Eating foods that are high in fiber and moisture will help you retain your energy for longer periods,

Practice Healthier Cooking Methods

Practicing healthier cooking methods during Ramadan can enhance overall well-being and support the fasting journey. Opt for lean protein sources like chicken breast and fish, and use healthier cooking oils such as olive or avocado oil.
Increase vegetable intake for added nutrients and flavor, and choose cooking methods like steaming, baking, or grilling to reduce the need for excess oil. Limit added sugars and salt, control portion sizes, and stay hydrated with water between meals.
By planning balanced meals and listening to your body’s cues, you can nourish your body effectively during Ramadan while supporting your spiritual and physical health.

Listen to What Your Body Needs

Everyone has a body that is unique and has its own needs. Our levels of minerals, vitamins, and other nutrients aren’t identical, which is why having our own diet is so important.
While you may share the same meals for Suhoor and Iftar with your family, don’t forget to take the foods that your body needs to maintain its optimal levels.
For instance, if you’re in your teens or younger, you need more carbs in your diet to keep up your energy throughout the day. And if you’re older, you need to eat in Moderation to avoid fatigue. Similarly, dietary needs differ regarding other health factors such as hydration levels, blood sugar levels, daily energy output, etc.