Healthy diet in Ramadan

Healthy diet in Ramadan


  • 1 Ramadan fast
  • 2 diet in Ramadan 2.1 Breakfast 2.2 Sohour
  • 2.1 Breakfast
  • 2.2 Sohour
  • 3 Health Tips in Ramadan
  • 4 caveats associated with fasting
  • 5 References

Fasting of Ramadan

The fasting month of Ramadan, one of the pillars of Islam imposed by God Almighty adult Muslims; It refrains which Alsaimon from food, drink since the time of the fast, to the time of sunset, it is worth mentioning that fasting many benefits to the health of the body, can also contribute to fast reduction of selfish self-giving charity to people in need. [1]

Diet in Ramadan


Varied dishes, popular cuisine in Ramadan, and is fasting this month a great opportunity to get rid of bad eating habits, and try to get used to healthy food; And it is done by following a balanced diet through the preparation of foods that contain all food groups; Which include: carbohydrates, fruits, vegetables, dairy products, and foods rich in protein; Such as meat, fish; To provide the body with all Ahtaajth of nutrients and fluids during the short period of the day. [2]

It is recommended to avoid eating fried foods at breakfast; Such as chicken fried, potato chips and samosas, etc., and the consumption of grilled foods instead of them, which can be prepared baked, or use the method of dry frying; It is using special pan do not stick to the food, or by using a special machine gun cooking prevents food from sticking, as well advised to avoid foods rich in sugar and fat; Kalhloyat, and pastries that contain oil, and others, [2] It is worth mentioning that it is advisable to start drinking quantities of abundant fluid at breakfast, and eating foods that contain natural sugars, and among the most important foods that are first advised taking them for breakfast to break the fast comes: [3] [4]

  • Liquids: and through drinking water, or milk products, or fruit juices, or Mkhvogaha; It contributes to the water in the moisturizing body without providing any calories, or sugars, and it is worth drinking juices that contain milk and fruits to be considered a good source of some natural sugars, food, energy, and advised the reduction of beverages containing added sugar; So as to contain a large amount of calories, and sugar.
  • Dates: as you start taking it in Ramadan breakfast is a popular tradition since the time of Prophet Muhammad, peace be upon him, to be considered a rich source of natural sugar, and contains several metals; Such as potassium, copper, manganese, as well as because it contains fiber, it should be noted that it can be dealt with other types of dried fruits; Such as apricots, figs, raisins, and plums.
  • Fruits: where is a tradition among the population of South Asia, as provide the body with natural sugars that provide energy, some minerals and vitamins.
  • Soup: where is a tradition of many Arab countries, and is in accordance with a light to start breakfast, usually of meat broth, and may contain lentils or beans, or starches; Such as grains, pasta, and provides body fluids, calories, and nutrients.


Considered Sohour of the most important meals during the month of Ramadan, as it provides the body with energy during the day as it eases hunger severe, headache, drowsiness, and while some of the options that are recommended taking them on a meal suhour comes: [5] [6]

  • Bread with whole grain with cheese or yoghurt.
  • Full breakfast cereals, and fiber-rich with low-fat milk.
  • Porridge.
  • Fresh fruit; Such as bananas, or dried fruits; Such as dates.
  • Unsalted nuts.
  • Vegetables.
  • eggs.
  • Avocado.
  • Halva.
  • Avoid eating foods that contain salt in large quantities; Including: processed meat Kalnqang, and fish products, and olives.

Health tips in Ramadan

Clarify the following points are some tips that are recommended to follow them during fasting to maintain a healthy body: [7]

  • Drink adequate amounts of water; Where it is advised to drink 8-12 glass of water per day, especially during the summer, to maintain body moisture during periods of fasting.
  • Avoid skipping suhour; This is where the most important meal during the day, and contribute to the body get adequate amounts of water, in addition to achieving the sufficiency of energy and food.
  • The food is slow during breakfast consumption; And through the start by eating dates and water; Where is the dates of the foods that provide the body with energy, and helps the body to secrete digestive enzymes to prepare the food for the reception, and then garnish the consumption of mild dish; Dish of soup, or power, which is aware of the stomach in order to equip the opportunity to receive the meal afterwards.
  • Reducing sweets consumption, and avoid eating Amsnah foods dramatically, which contain large amounts of refined carbohydrates, such as sugar white flour, as well as high-fat foods, common Kalhloyat in Ramadan, as these sweets contain large amounts of fat, in addition to being poor in nutrients useful for the body.
  • Avoid drinks containing caffeine; Such as tea, coffee, cola, because it is a diuretic, and therefore they may lead to dehydration.

Warning related to fasting

There are some people who are advised to consult with doctors before fasting to make sure the fast safety in their cases; Such as people with diabetes, high pressure, women during pregnancy or lactation period. [6]


  • ↑ Ahmad S, Goel K, Maroof KA and other, "Review Article Open Access Psycho-Social Behaviour and Health Benefits of Islamic Fasting During the Month of Ramadan"،, Retrieved30-3-2020. Edited.
  • ^ أ ب "A healthy Ramadan",, Retrieved 30-3-2020. Edited.
  • ↑ "A healthy Ramadan",, Retrieved 20-4-2019. Edited.
  • ↑ Sara Elnakib (15-6-2017), "Ramadan The Practice of Fasting"،, Retrieved 30-3-2020. Edited.
  • ↑ "Tips for a healthier fast",, Retrieved 20-4-2019. Edited.
  • ^ أ ب "Dietary recommendations for the month of Ramadan",, Retrieved 20-4-2019. Edited.
  • ↑ "5 tips to keep you healthy and happy this Ramadan",, Retrieved 30-3-2020. Edited.


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