Our healthy eating tips during Ramadan and Eid

A sacred and celebratory time. 

April 21, 2023In For kids and families, For adultsBy Better Health Company

Ramadan is a sacred time to reflect, pray and build a community. But it does involve changes to regular eating patterns. It can be challenging to feel ‘full’ or ‘satiated’ day-to-day.

Eid al-Fitr marks the time of breaking the fast that occurs during Ramadan. Eid Cuisine is a large component of Eid al-Fitr. Deserts and sweet foods are common during this time.  

So how can we look after our bodies while still enjoying ourselves? Eating healthily is possible for everyone, whatever their culture or cuisine. 

Ramadan 

Pre-dawn meal [Suhur] 

  • Eat foods that help make you feel fuller, for longer! Some examples are wholemeal/grain breads, porridge, & oats. 
  • Make (and consume) wholemeal varieties of roti, chapatti, naan, and pitas 
  • Add sweetness to Suhur with fresh fruits, tinned fruit in natural juice, and 100% natural fruit juices 

Nightly meal [Iftar] 

  • Healthy starchy foods (as above) 
  • Cook with less oil, coconut oil and cream 
  • Have a variety of fruit and vegetables 
  • Try to remove fat from meat 
  • Cook meals with a tomato sauce base 
  • Reduce sweet foods like gulab-jamun, rasgulla, balushahi, baklawa
  • Try to incorporate lentil and/or bean dishes as they provide a lot of nutrients and are cheaper than meat-focused dishes.  
  • Soups are a fantastic way to get in extra nutrients in the same volume of food. 
  • Try to cut down on fried foods eg: pastries, samosas, fried dumplings and replace frying with steamed, grilled or baked versions. 
  • Also try to drink plenty of water and be sure to get moderate exercise when you can. 

Eid al-Fitr 

  • Have a healthy snack or meal before visiting friends, family, or other special events 
  • Don’t forget your fruit and vegetables! Consume a wide variety every day 
  • Remember to drink plenty of water 
  • Try to fit in some light-moderate exercise – it’s great for your body 
  • Do your best not to overeat on fried or sugary foods. Instead, have 2-3 of your favourites, and have staple fruit, vegetables, grains and protein foods the rest of the meal.