Fuel the Fast: Mindful Eating During Ramadan

A Dietitian’s Reflection Now That Ramadan Has Begun

Now that the blessed month of Ramadan is upon us, Muslims around the world have already begun the daily rhythm of fasting, prayer, reflection, and self-discipline. As a dietitian, I view this sacred month not only as a spiritual reset but also as an opportunity to practice mindful nourishment, intentional habits, and metabolic balance.

The Qur’an reminds us:

“O you who believe, fasting has been prescribed upon you as it was prescribed upon those before you that you may become righteous (attain taqwa).” (Qur’an 2:183)

Fasting is not about deprivation. It is about consciousness of our actions, our intentions, and even the way we feed our bodies.

Suhoor: Starting the Fast with Strength

Suhoor (the pre-dawn meal) has now become part of your daily routine and it remains one of the most important meals of the day. 

From a nutrition perspective, Suhoor sets your energy and blood sugar stability for the hours ahead. Skipping it may increase fatigue, headaches, dehydration, and difficulty concentrating.

A balanced Suhoor should include:

• High-fibre carbohydrates (rolled oats, whole-grain roti or wraps)

• Lean protein (eggs, Greek yogurt, peas or beans, fish)

• Healthy fats (nuts, seeds, avocado)

• Adequate fluids (water, milk)

Protein and fibre slow digestion and help prevent sharp blood sugar drops. Salty and sugary foods, on the other hand, may increase thirst and energy crashes during the day as well as high fat or oily foods which can cause acid reflux and bloating.

Iftaar: Breaking the Fast with Wisdom

As you gather each evening to break your fast, remember:

the body is physiologically sensitive after long hours without food. Traditionally, the fast is broken with dates and water a practice that is both spiritually and nutritionally sound.

Dates provide natural sugars for gentle glucose replenishment, while water begins rehydration. However, overloading on fried foods, sugary drinks, and oversized portions can lead to bloating, reflux, and sharp blood sugar spikes especially for individuals with diabetes or insulin resistance.

A balanced Iftaar may include:

• Dates and water

  
  

• A light soup or salad

  
  

• Lean protein (grilled chicken, fish, legumes)

  
  

• Moderate portions of complex carbohydrates (provisions, whole wheat hops, brown rice, whole wheat buss up shot)

  
  

• Vegetables for fibre and micronutrients

Eat slowly. Give your body time to respond before going back for seconds.

Taraweeh: Supporting Spiritual and Physical Endurance

Taraweeh prayers, now filling the nights with devotion, also require physical stamina. Standing for extended periods demands hydration and steady energy levels.

To support your body:

• Avoid overly heavy or greasy Iftaar meals.

• Hydrate consistently.

• If needed, have a light snack after Taraweeh such as fruit with yogurt or a handful of nuts.

Ramadan should refine discipline for sure.

The Importance of Meal Preparation

At this stage in the month, preparation becomes essential. Without planning, convenience can lead to frequent fried foods, sugary beverages, and irregular portions.

Practical strategies include:

• Planning weekly Suhoor and Iftaar menus

• Prepping vegetables and proteins in advance

• Choosing baking, grilling, or steaming over frying

• Keeping fruit, nuts, and yogurt easily accessible

  
  

Intentional preparation supports both spiritual focus and physical wellbeing.

Chronic Diseases & Medical Considerations

For individuals living with diabetes, hypertension, high cholesterol, kidney disease, or other chronic conditions, fasting requires careful thought. While many people can fast safely, adjustments to medication timing, hydration strategies, and meal composition may be necessary.

Islam prioritizes health and mercy.

The Qur’an states:

“And whoever is ill or on a journey – then an equal number of other days.” (Qur’an 2:185)

If you have a medical condition, are pregnant, elderly, or managing a chronic illness, it is important to consult your doctor and/or dietitian before or during fasting. Fasting is not meant to compromise your health.

Ramadan is a month of spiritual elevation, self-restraint, gratitude, and renewal.

As we continue through this sacred time, let us remember that caring for the body is part of honouring the trust Allah has placed within us. May this month bring you balance in faith, in discipline, and in nourishment.

Nandani Samuel 

President HNATT

Registered Dietitian

BSc RD, Dip ICDN, Dip ADV, DE