Salamati Guide to eating healthy During The Month of Ramadan

March 23, 2023

The holy Month of Ramadan is a very important month in the Islamic calendar, awaited by Muslims worldwide. During This month, Muslims fast from sunrise to sunset and take this fasting time as an opportunity to self-reflect, self-improve and enhance their dedication to God.

On another hand fasting all day and eating at nighttime can lead to some unhealthy habits, weight gain, and loss of energy.

Salamati’s Dubai team of DHA licensed Dieticians, home care nurses, and On Call Doctors has made a list of recommendations to help you stay energized and healthy during the holy month. Those tips are the following:

1. Staying hydrated

It’s crucial to drink at least 8 to 10 glasses of water during the none- fasting hours to avoid dehydration. In addition to drinking plenty of water, you should avoid caffeinated and sugary drinks as well as Salty and spicy food.

There’s also plenty of food rich in water to help you stay hydrated like watermelon, cucumber, orange, grapes, and lettuce.

It’s very important to consume these foods, especially during Suhur to help you stay hydrated throughout your day.

2. Eating a balanced diet

it’s very important after a full day of fasting to have nutritious meals so you can sustain your energy for the next day of fasting.

To do so you must eat a variety of food like:

  • Lean source protein: fish, chicken, eggs, and legumes
  • Complex carbohydrates like whole grains, legumes, and vegetables
  • Healthy fats: like nuts, avocado, seeds, and olive oil
  • Don’t skip Suhoor (pre-dawn meal)
  • Stay away from processed foods: examples are food loaded with sugar, salt, and unhealthy fats. Instead, opt for whole foods like fruits, vegetables, whole grains, and lean protein.

Eating a balanced healthy meal will you maintain your health and energy throughout the month.

3. Plan your meals

To keep a balanced diet and get all the nutrients your body needs it’s essential to plan your meals ahead of time. To do so you must incorporate in your meal plan foods that are high in fiber, protein, and healthy fat such as lentils, nuts, and avocados.

Salamati’s recommendation for a daily meal plan is as follow :

Meal plan Options for Suhoor:

  • Whole grain toast with avocado and a boiled egg
  • Greek yogurt with fruit and nuts
  • Oatmeal with almond milk, nuts, and fruit
  • Scrambled eggs with whole grain toast and veggies

Meal plan options for Iftar:

  • Lentil soup with whole-grain bread
  • Grilled chicken with roasted vegetables and brown rice
  • Grilled Fish with roasted vegetables and brown rice

Some Vegan meals include:

  • Vegetable stir-fry with tofu, brown rice, and a side salad of choice
  • Chickpeas curry with whole grain naan bread or brown rice and steamed vegetables

Snacks options:

  • Whole Fresh fruit
  • A handful of Nuts and seeds
  • Hummus with veggies or whole-grain pita bread
  • Dates

Remember to break your fast slowly and gradually to avoid stomach pain and bloating. Eating progressively will help you avoid overeating.

4. Don’t forget to Exercise

Finding time to exercise can be challenging on any given day and for some people, it seems impossible during Ramadan. However, Salamati’s team of experts has some tips for you not to only integrate and maintain your fitness during the holy month but even make progress from your usual routine. How? By doing the following:

  • Choosing the right time: Evenings, after breaking fast, are usually the best time to exercise during Ramadan. This lets you re-energize and rehydrate before your workout.
  • Slow start: it’s essential to listen to your body and not push yourself very hard. Start with low-intensity exercises, especially if you’re not used to working out, and increase gradually the intensity over time.
  • Focus on low-impact and cardiovascular exercises: Cardio routines include walking, jogging, and cycling. These are great options for Ramadan workouts as they can help you maintain your fitness level without putting too much pressure on your body.

Yoga and Pilates are examples of low-impact exercises, and they can help you reduce stress.

  • Stay hydrated: Make sure to drink plenty of water or any hydrating fluids before and after your workout to avoid dehydration.
  • If you live in a hot climate Like here in the UAE, you should avoid exercising outdoors, especially during the hottest time of the day (noon time). you should opt to exercise in a cool and shaded area instead or select an indoor area for workouts.
  • Be aware of your energy levels: most people feel drained, tired, and low on energy while fasting. Be mindful of how you feel and adjust your exercise routine accordingly. There are some days when you feel tired, you should consider skipping your exercise or going for a low-intensity workout instead.
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5. Never skip Suhoor meal

Suhoor or Pre-Dawn meal is very important, and you should never skip it during Ramadan for the following reasons:

  • It provides your body with the essential nutrients needed to help you maintain your energy levels during the daily long fasting hours
  • It helps you boost your metabolism and regulate blood sugar levels. Eating Suhoor helps prevent fatigue, dizziness, and headaches that may occur while fasting.
  • Drinking plenty of fluids during Suhoor can help you stay hydrated throughout your long day. this is particularly important in hot countries like the UAE where people are more prone to dehydration.
  • Suhoor meal helps prevent overeating during iftar and any digestive discomfort that over-eating may cause.
  • Having a nutritious Suhoor meal provides your body with essential vitamins, minerals, and nutrients needed for good health.


6. Have dates to break the fast

Eating dates to break the daily fast is considered a tradition for Muslims worldwide. There are many health benefits related to this tradition. Those benefits are the following:

  • Help you Re-energize: having dates after a long day of fasting will help you refill your energy. Wondering why? simply because Dates are rich in natural sugar, fiber potassium, and Magnesium. Those nutrients are essential for good health and energy levels.
  • Helps you regulate your blood Sugar: Dates release sugar slowly in the bloodstream due to their low glycemic index. Diabetics understand the importance of food with a low glycemic index to regulate blood sugar. In conclusion, breaking your fast with dates will prevent you from having a rapid spike of sugar that may occur when you have a sugar rich meal.
  • Helps you Rehydrate: in addition to dates being rich in Sugar, magnesium, and potassium they are an excellent source of water. Eating dates help you prevent dehydration, especially in hot countries like Dubai and the GCC.
  • Help you Stimulate your Digestion: the digestif system tend to slow down during Ramadan. Dates are rich in fiber so including them in your diet can prevent constipation and digestif problems


7. Opt to Healthy Cooking

Healthy cooking is essential not only during Ramadan but within your everyday meal plan. You should aim for grilling, baking, and steaming instead of frying to enhance your healthy cooking habits.

Healthy cooking during Ramadan has many benefits including:

  • Receiving necessary nutrients so your body can function properly.
  • Using healthy cooking methods prevents many chronic diseases like Diabetes, hypertension, and heart diseases.
  • Prevent overeating and indulging in unhealthy habits.
  • Preventing fatigue and maintaining high energy levels throughout the long fasting day


8. Allow your body to rest!

During Ramadan, your whole routine changes. Usually, you consume less food at night and your body benefits from around 8 hours of sleep.

During Ramadan, you will be fasting throughout the day, and you use the nighttime to consume your meals.

It is very important that you get 7 to 8 hours of sleep daily so that your body can rest and for you to function properly throughout the day.

It is also important to take good care of yourself and maintain your physical, emotional, and mental well-being

Give yourself a break and try to relax during the shorter working hours, try reading books, doing yoga, meditating, or simply taking a long warm bath.

Final Thought

If you have any health problems or need further assistance managing your weight at home during the holy month of Ramadan, feel free to contact our nutritionist consultants. You can get a tailored meal delivered it to your Doorstep, or conduct a food intolerance test. Just contact us at 0555873466 or visit our website for more information.


Salamati is one of the premium healthcare providers in Dubai, Sharjah, Ajman, and the UAE. We provide a wide range of healthcare services in the comfort of your home, hotel, or office. Our services include home nursing care, physiotherapy, speech therapy, doctor on-call, and nutrition consultation at home.


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