Nutritionists Recommend Balanced Diet to Maintain Energy During Ramadan Fasting

ISLAMABAD: With the arrival of Ramadan, nutrition experts have emphasized the importance of a balanced diet to sustain energy, hydration, and overall health during fasting.

According to specialists, the right food choices help fasting individuals remain active throughout the day. Experts advise that a wholesome **suhoor** (pre-dawn meal) should include slow-digesting complex carbohydrates such as oats, whole wheat bread, brown rice, and barley to maintain stable blood sugar levels and provide long-lasting energy.

High-quality proteins like eggs, yogurt, lentils, beans, and nuts are recommended to support muscle strength and keep the stomach full for longer periods. Experts also stress the importance of drinking 1–2 liters of water between iftar and suhoor and consuming water-rich fruits and vegetables, including cucumbers and oranges, to prevent dehydration.

For **iftar** (evening meal), nutritionists suggest breaking the fast with 1–2 dates and a glass of water to quickly replenish energy and electrolytes. A balanced iftar plate should consist of half vegetables, one-quarter protein (chicken, fish, or lentils), and one-quarter complex carbohydrates.

Experts warn against fried, overly sweet, and processed foods as they can cause indigestion and sudden energy drops. A balanced diet in appropriate portions not only helps maintain body weight but also improves overall health, allowing fasting individuals to stay energized and focused on worship.

Nutritionists further advise consulting a doctor or certified dietitian before making significant dietary changes, especially for individuals with pre-existing health conditions.