September 25

Healthy Eating For A Healthy Ramadan


A Typical Day At Home During Ramadan

During Ramadan, my day starts at 3:15 am. My husband and I, along with our two kids, Rashid and Marwa, get up and prepare a nutritious and healthy pre-dawn meal known as ‘Suhoor’, perhaps some brown bread, eggs, cereal and tea. Some days, when I get inclined towards a luxurious Suhoor, then I prepare grilled chicken sandwiches too!

I look forward to embracing Ramadan, and enjoy the chance to break with routine and totally rejuvenate my body and soul via Salah, Qur’an and reflections about Allah SWT. When it’s time for ‘Iftar’, we break our fast with dates, a light meal and a fruit salad. We choose to eat very healthily and moderately throughout Ramadan.

We then pray Salatul Maghrib as a family before our dinner. For night prayers or Salatul Taraweeh, we go to the Masjid and it is truly an enriching experience. We come home and sleep on time while making Niyyah for fasting the next day.

What’s The Point We Are Trying To Make?

While the Blessed month is seen as a time of year to practice self-control, self-discipline, sacrifice, and empathy for Muslims, healthy eating is also essential to ensure a well-spent Ramadan. Islam has always stressed the importance of balanced diet. 

Allah (SWT) stated in the Noble Quran: And He enforced the balance. That you exceed not the bounds; but observe the balance strictly, and fall not short thereof.” (Quran, 55:7-9)

Allah (SWT) says: “Eat and drink but avoid excess.” (Quran, 20:81) 

Our beloved Prophet Muhammad (SAW) has also stressed the avoidance of overindulgence and wasting of food in these words: “No human being has ever filled a container worse than his own stomach. The son of Adam needs no more than a few morsels of food to keep up his strength, doing so he should consider that a third of his stomach is for food, a third for drink, and a third for breathing.” (Ibn Majah)


Having a healthy, well-balanced meal during Suhoor ensures you get by the day fuelled up. 

  • Choose dairy products, legumes and boiled eggs to keep you energised throughout the day.
  • Maximise on the beans, cereal, fruits, and veggies to get your fibre to meet your body’s requirement for proper nutrition. 
  • Give a farewell to caffeine and salty foods such that your water meter is on point and you are not dehydrated.
  • Oats, muesli with milk, or yogurt with fresh or dried fruit, nuts or seeds are a nice option too.
  • Avoid excess salt as that might increase thirst during the day.
  • Yogurt is a magic food as it provides nutrients like protein, calcium, iodine and vitamins. It also soothes the digestion tract and avoids heartburns.


Iftar spreads are all about the delicious gourmet meals you’re about to have. But let’s not forget to treat our tummy gently and feed our body and mind the right way. This is where it gets exciting!

  • Don’t eat large meals as this upsets the stomach. We must replenish the low energy and water levels due to the fast.
  • Break your fast with dates, a glass of water, and some soup.
  • Give yourself time before eating your next course so that your body is supplied with the much-needed nutrients in a better manner.
  • A balance of carbohydrates, proteins, vitamins, and minerals such as grilled meat and fish keeps your health intact.
  • Refrain from sugary foods and drinks. Instead, water, milk, fruit juices, and smoothies are some of the best options for your dose of energy, vitamins, and minerals.
  • Eat hydrating foods and drink abundant water.
  • Eat right foods at Suhoor to last through the fasting hours.
  • Increase your energy levels by consuming healthy and balanced food at Iftar.
  • Stay hydrated.
  • Avoid food items high in fat, sugar, & salt.
  • Don’t overeat.

How Do We Handle Kids During Ramadan?

The month of Ramadan comes with delicious Suhoor and Iftar foods. Kids, however, may give us a hard time with their food choices and we tend to worry endlessly about it. Well, we got hold of some yummy Iftar and Suhoor recipes for your kids that your child is sure to love. 

Oatmeal Pancakes

Mint Chicken Tikka Wrap

Cocoa Nut Truffle

Cream Cheese Dates

Now while you cook them their favorite dishes, 

Why not indulge them with some amazing content on Muslim Kids TV?

MAMA AND LULU – Mama and Lulu follows the adventures of Mama bird and her daughter Lulu as they fly to faraway lands. In every show, Lulu learns an important life lesson along with important things from the lives of the Prophets of Allah.


Or perhaps,


                                                AN IFTAR PLANNER GAME?

This ought to keep them occupied!

Before you go, here’s an interesting book on eating healthy. A must-read this month! 🙂



balanced diet, empathy, healthy, living, Ramadan, sacrifice, self control

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