Ramadan is a holy month, followed by millions of Muslims worldwide, where one fasts, prays, and tries to engage in spiritual self-reflection. Fasting from dawn (Suhoor) to dusk (Iftar) is the core activity of the month, not only spiritually good for an individual but also for health-related issues if proper diet is neglected. Suhoor and Iftar meals are equally significant to maintain the body active, fluids maintained, and general well-being throughout the month.
To maintain your health and freshness, here are the top 7 nutrition recommendations for Ramadan 2025 from Hyderabad’s best Dietitian. These will maintain your body to gain the nutrition that it requires and also make you brand new and energetic throughout the fasting season.
Top 7 Nutrition Tips for Ramadan 2025 by the Best Dietitian in Hyderabad
1. Maintain Your Suhoor Meal Balanced
Suhoor is your breakfast in the morning, and it is crucial for maintaining the energy level for the whole day. Suhoor should comprise of a well-balanced diet that contains:
- Complex Carbohydrates: Whole grains, oats, brown rice, and whole wheat bread, give a slow and steady supply of energy and make you feel full.
- Protein: Eggs, yogurt, cottage cheese, and lean meat maintain muscle mass and suppress hunger.
- Healthy Fats: Nuts, seeds, and avocado give a source of slow energy.
- Hydration: Consume plenty of water and water-rich foods such as cucumber and watermelon.
Avoid refined carbs and processed sugar since they cause energy crashes in the late afternoon.
2. Start Your Day with Dates and Water-Containing Foods
Breaking your fast with dates is an ancient tradition that also proves to be extremely healthy. Dates provide a natural sugar boost, and your energy levels are replenished instantly. Moreover, consuming hydrating foods such as watermelon, cucumber, and oranges at Iftar restores lost fluids and prevents dehydration.
3. Keep Abundant Fluids Between Suhoor and Iftar
The largest challenge during Ramadan is dehydration, particularly in warm weather. To remain hydrated:
- Drink a minimum of 8-10 glasses of water from Suhoor to Iftar.
- Steer clear of caffeinated beverages like tea, coffee, and soft drinks, which cause dehydration.
- Coconut water, natural juices (unsweetened), and herbal teas can be used as a substitute for fluid consumption.
4. Choose Nutrient-Rich Iftar Foods
Even though it is simple to consume fried and sweet food, store nutrient-rich food to keep the energy level up. Include:
- Proteins: Lean meat, legumes, fish, and chicken to fix muscles and stay full.
- Complex Carbs: Whole rice, quinoa, and whole wheat chapati to give long-lasting energy.
- Healthy Fats: Nuts, seeds, and olive oil to stay healthy and avoid energy slumps.
- Vegetables: Add fiber vegetables such as spinach, carrots, and bell peppers to enhance digestion.
5. Don’t Overindulge and Consume Heavy Food
Extended fasting days lead to overeating at Iftar and lead to indigestion and lethargy. Implement the following mechanisms to avoid it:
- Begin with light food such as salad and soup before the main course.
- Chew slowly and eat in an attempt to digest the food and prevent bloating.
- Fried food, excessive sweets, and creamy fatty food are all not foods you should be consuming because they contribute to gaining weight and laziness.
6. Moderate Exercise
As fasting depletes body energy, exercise is vital for overall physical fitness. After Iftar light exercise such as walking, stretching, or doing yoga will ensure digestion of the food and making yourself physically healthy. For trainee muscular training staff, after-Iftar exercise is preferable because it keeps a person hydrated when exercising.
7. Be Conscious of Your Body and Diet and Adjust Accordingly
Every individual has their own nutritional needs. If you are weak, dizzy, or experiencing gastric distress, modify your diet by increasing fluids, fiber, and protein foods.
If you have chronic diseases such as diabetes or hypertension, consult a nutritionist to create an individualized Ramadan diet plan.
8. Avoid Late-Night Heavy Meals
Consuming heavy meals close to bedtime can disrupt sleep quality and lead to weight gain. If you need a late-night snack, opt for:
- A bowl of yogurt with fruits.
- A handful of nuts and dried fruits.
- A smoothie made with milk and bananas.
These options provide nutrients without overwhelming your digestive system before bedtime.
Pay attention to your body when it comes to food and make the necessary modifications.
Ramadan fasting is a period of religious development, self-restraint, and self-control. With these top 7 nutrition tips for Ramadan 2025, your body will be healthy and energized throughout the entire month. Suhoor on balanced foods, proper hydration, iftar on healthy food, and daily exercise will enable you to benefit from this holy month without compromising your health.
To get the best healthy tips from the best nutritionist in Hyderabad as per your healthcare requirements, schedule an appointment now and have a healthy and enriching Ramadan! Ramadan Mubarak!
Ramadan fasting is a time of spiritual growth, self-discipline, and self-control. With these top 7 (plus additional) nutrition tips for Ramadan 2025, you can maintain your health and energy throughout the holy month. A balanced Suhoor, proper hydration, nutrient-rich Iftar meals, and moderate exercise will help you fully embrace Ramadan while ensuring your well-being.
To get personalized nutritional guidance from the best nutritionist in Hyderabad, schedule an appointment now and enjoy a healthy and fulfilling Ramadan! Ramadan Mubarak!
