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Muslims eat iftar, the dinner that breaks the fast, during the Islamic holy month of Ramadan at the Abdul Qadir Gilani complex in Baghdad, Iraq, on March 30, 2023.
CNN
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Ramadan is the ninth month of the Islamic calendar, during which observant Muslims observe a strict fast from dawn to dusk. Maintaining a balanced diet during this holy month is necessary to keep the body energized for prayers and other practices throughout the day.
Rahaf Al Bochi, a nutritionist and recipe developer for the CNN newsletter Eat, But Better: Mediterranean Style, shares her thoughts on eating healthy and staying hydrated while fasting.
This conversation has been edited and condensed for clarity.
CNN: First, when can you eat during Ramadan?
Rahaf Al Bochi: The first meal eaten is the suhoor, or pre-dawn meal. It's like breakfast, but you can eat it early. I would like to avoid skipping it. Iftar is held at sunset to break the fast.
CNN: What is the best way to break the fast?
Al Bochi: Our prophetic tradition recommends drinking dates and water at the end of the fast. Dates are a great source of sugar that gives you a quick energy boost, which is what you want to consume during your daytime fast. It also contains dietary fiber, so when combined with a protein source like nuts, it can help prevent blood sugar levels from spiking. Other options include nut butter, almonds, and walnuts. Depending on the size of the dates, instead of eating 10 dates, eat only 1 or 2 dates.
When you break your fast, don't start eating staple foods all at once; proceed at your own pace. Take a few minutes to pray and then come back to eat. Listen to your own hunger and fullness cues, chew your food slowly and reassure yourself that you're enjoying it.
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A Muslim prepares a meal to break the fast during Ramadan at a mosque in Yogyakarta, Java, Indonesia, on March 28, 2023.
CNN: What should your diet include?
Al Bochi: When assembling your meals, be sure to include complex carbohydrates, fiber-rich carbohydrates, protein, and healthy fats. A great visual to use is the health plate model. Helps balance macronutrients and meet energy needs and portion size food groups.
Imagine a plate and divide it in half. Half your plate should be non-starchy vegetables or salad. In that case, a quarter of your plate should be complex carbohydrates rich in fiber, such as quinoa or potatoes. Fruits can also be placed there. The last quarter of his plate is for protein, so he takes chicken, beef, and other meats.
CNN: Can you give us some examples of typical suhoor and iftar meals?
Al Bochi: A pre-dawn meal provides enough protein to sustain life. The reason we focus on protein and healthy fats is because they are slow to digest in the body. These are foods that will give you energy throughout the day. Examples include toast with eggs, avocado, overnight oats, Greek yogurt bowls, protein waffles, and burritos filled with beans and eggs.
People like to eat rice, chicken, salad, and soup for dinner. Make sure your Iftar meal incorporates these types of foods into a healthy plate model.
Ali Jadala/Anadolu Agency/Getty Images
Palestinians gather for iftar at a table set up on the street in Khan Yunis, Gaza Strip, April 4, 2023.
CNN: Are there any foods that people should avoid during Ramadan?
Al Bochi: To be honest, I don't want to say that you shouldn't avoid foods completely, but there are some things you can watch out for, such as sugary drinks and fried foods. Many cultural foods tend to be fried, so enjoy them in moderation. Make sure your other foods are also balanced and nutritious.
CNN: Do you have any tips for staying hydrated while fasting?
Rahaf Al Bochi: It is very important to stay well hydrated during non-fasting periods. This means that if you go out for your nightly prayers, you should bring a water bottle with you. Teas, soups, and water-rich fruits such as watermelon all count towards your water intake.
Another great tip is to add electrolytes to your water. Electrolytes help your body absorb the water you're drinking and add potassium, sodium, and vitamin C. Mix sugar-free electrolyte powder with water, or make your own by adding coconut water, a pinch of salt, and orange juice. .
CNN: Coffee can be very dehydrating. Should people reduce their caffeine intake during Ramadan?
Rahaf Al Bochi: To be honest, it's a personal decision. If you drink a lot of coffee and suddenly stop drinking coffee during Ramadan, you may experience a headache. Depending on how much they are currently drinking, I recommend that my clients reduce their caffeine intake. Some people love caffeine and drink coffee during their pre-dawn meal, “suhoor''.
Optimize your nutrition for a revitalized Ramadan. Balance your diet using a healthy plate model, drink plenty of water, and add electrolytes as needed. Finally, don't forget to enjoy cultural foods. We want to continue to enjoy the food we are currently eating.
Jocelyn Solis Moreira is a freelance health science journalist based in New York.
