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A perfect guide to staying healthy and hydrated this Ramazan

The holy month of Ramazan has arrived in all its glory and as Muslims around the world would start fasting for a whole month. There are few key eating habits to consider to help you maintain your health and fitness goals during the fast.

Muslims fast for a whole month from sunrise to sunset avoiding all sorts of food and water intake.

These long hours of fasting can cause changes in people’s lifestyles and often alter nutritional intake. To have a healthy and fulfilling Ramazan, there are few dietary habits you should be aware of.

Nutrition expert Arooj Hayat, who will be fasting throughout Ramazan herself, says that while traditional Iftar foods like fried snacks, roasted meats, curries, buttery rice, and sweet desserts can fill you up, they can leave you lethargic for the latter part of the day.

“Things that do work really well are whole grains, fruits, vegetables, and slow-digesting proteins [like] yogurt, lean chicken, and fish,” she said.


“It’s something we’re used to at breakfast time and it’s also great at Ramadan,” she said. “[And] oats used to be a favorite of the Prophet Mohammed.”


Adding a banana to your daily diet has an array of benefits in your body. Bananas help you reach your weight-loss goals, keep your bowels healthy, provide nutrients that regulate heart rhythm and have vitamin compounds for eye health


Depending on your preferred type, regular plain yogurt is 85 to 88% water (surprisingly, there’s more water in fuller-fat yogurt). You’ll also get calcium, some B vitamins (namely B12 and riboflavin) and good-for-you probiotics.


Ninety-two percent water (hence the name), watermelon is a good source of vitamin C and also has lycopene, an antioxidant that may help protect against heart disease and some types of cancer.

Almond Butter

A small serving of almond butter contains a generous amount of magnesium–which boosts heart health by promoting the blow of blood, oxygen, and nutrients–and potassium, important for good blood pressure and heart.

Bran Muffins

Oat bran contains about 50% more fiber and soluble fiber than oatmeal, making it more effective at lowering cholesterol and helping digestion. It keeps things moving in your body and contributes to a healthy and filling diet, that is bound to keep the hunger at bay during the long Ramazan days. It contains more protein, calcium, iron, thiamin, phosphorus, riboflavin, magnesium, and zinc.

Lean Fish

Oily fish is rich in omega-3 polyunsaturated fatty acids, which have been shown to reduce inflammation and potentially lower the risk of heart disease, cancer, and arthritis. Both white and oily fish are good sources of lean protein.


Eggs are a no-brainer for breakfast. They are one of the most nutritious foods on the planet and are very high in protein. Eggs area great way to stay fuller for longer and they taste delicious.


Spinach health benefits include aiding detoxification, supporting weight loss, keeping the eye healthy, supporting strong bones, reducing hypertension, promoting good sleep, boosting immunity.


It is recommended to start Iftar by eating 2-3 dates, as it provides the body with sugar, helping restore low blood sugar after fasting all day. One of the most common reasons for headaches or dizziness during Ramadan is low blood sugar, which is why eating dates are very beneficial at the start of Iftar.


The healthiest and most beneficial, fruits are the healthiest thing to eat after a fast due to their high nutrition value. Eating fruit restores the electrolyte balance in the body; fruits like papaya, watermelon, plum, pears, etc. are very good. Fruits will help the body feel fresh for the next day.


And last but certainly not the least don’t forget your average of 8 glasses a day water intake.

Ramazan Kareem!



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