Nutrition in Ramadan 101

Hello and welcome!

As many of you know, Ramadan is just around the corner! This means it's time to shift the focus on spirituality and one way to do that is to make sure you are nourishing your body well during the Holy month of Fasting. Ramadan is a holy month in Islam, where Muslims worldwide fast from dawn until dusk and break their fast when the sun sets. Muslims refrain from food, and water during the day and instead shift their focus onto carrying acts of spirituality such as helping people in need, and acts of charity and in general try to refrain from things like cursing and lying. The focus is also on praying, supplicating, gathering with family and friends and donating to charity. It is important to mention that not everyone can and should fast during Ramadan as they may have a chronic medical condition, or might be at risk of malnutrition or dehydration if they do fast (For example, people who are older, frail, small children, pregnant, or other chronic health conditions that need medications or food throughout the day).

So... with that being said, nutrition plays a significant role in Ramadan for those who can fast as the body needs to be nourished throughout the day while fasting. Let's dive into some of the key recommendations for nutrition in Ramadan: 

1. Hydration (AKA fluids)!

   1. Of course, every person has different fluid goals, but as a general rule of thumb, we should be aiming for 2-3 liters of fluids per day (about 8-10 cups of fluids per day). This may seem like a lot to have in Ramadan, especially as time is crunched between Iftar and Suhoor but the key is to eat fluid-based foods like soup, yogurt, sugar-free jello and watermelon for example as these foods can contribute to your fluid goals. 

       

   2. Include water at your iftar time to help hydrate the body. If you really want to have a sugary Ramadan-inspired drink (like the famous purple syrupy drink), then dilute the drink with water. (1/3 syrupy drink with 2/3 water).

       

   3. Other fluid ideas: skimmed milk, Laban, and sugar-free drinks. If you like coffee, make sure to drink a cup of water with your coffee as well. 

       

2. Protein

   1. Protein is needed to help keep your muscles strong. It's recommended to aim for at least 20-30 grams of protein per meal to help you meet your protein goals.* 

   2. Here are some examples of foods to include in your meals and evening snacks to help meet your protein goals:

      1. Grilled chicken, Fish, lean meat

      2. Lentil soup or a bean soup 

      3. Quinoa 

      4. Low-fat Greek yogurt or Laban drink 

      5. Hummus 

      6. Eggs

3. Fiber

   1. During Ramadan, you want to make sure that you are eating foods that have fiber in them. Fiber will help you keep you feeling full longer and will help with keeping your bowels regular. 

*⚠️ Disclaimer: This is general information and may not be suitable for everyone. Always check with your healthcare provider and dietitian for personalized advice.

| Staying nourished during Ramadan