Nutrition Experts Share Tips for a Healthy Ramadan Fast
Manal Alfakhani, a nutritionist at Pennsylvania State University, fondly recalls her childhood memories of breaking her fast with family at the mosque during Ramadan, enjoying sweet semolina cookies. Now, she has learned to make these treats herself and finds joy in continuing the tradition.
Alfakhani emphasizes that while fasting is generally safe for most people, careful planning and paying attention to nutrition can make the month more meaningful. She advises that young children, the elderly, pregnant women, women on their menstrual cycle, and breastfeeding mothers are exempt from fasting. For those with chronic conditions such as diabetes or heart disease, it’s important to consult a doctor before deciding to fast, especially if they regularly take medication. “You should be in very good health to fast,” she added.
### Foods to Eat During Suhoor
Nutrition experts recommend a variety of foods for suhoor (pre-dawn meal). Sonia Islam, who struggled to wake up for suhoor as a child, recalls her mother bringing her a banana and a glass of milk. Now, as a nutritionist, she recognizes the wisdom in this combination of fiber and protein that helps sustain energy throughout the day.
She stresses that it’s crucial to have foods that provide long-lasting energy. “The goal is to have foods that will last as long as possible,” Islam said.
### Moderation During Iftar
Experts suggest listening to your body during fasting hours. Manal Alfakhani, while working during the day, tries to slow down and take it easy, saving her energy for the evening. After breaking her fast, she resumes her work.
A brief walk or stretching exercises can help boost energy levels and keep the mind active. People who regularly exercise may choose to work out before iftar or after sunset to avoid dehydration.
Experts also recommend not overeating at iftar. Overindulgence can lead to sluggishness. Some people begin by drinking a glass of water or a warm beverage and eating fiber-rich dates to break their fast. Afterward, light appetizers can be consumed, followed by a longer wait before having a more substantial meal.
Zeba Jetpuri from UT Southwestern Medical Center advises, “Instead of overeating, it’s better to eat mindfully and check if your body truly needs more food at that moment.”
