Nutrient-rich meals help maintain energy during Ramadan

During Ramadan, people fast from dawn until sunset. It is important to eat the right foods for suhoor (pre-dawn meal) and iftar (breaking the fast) to maintain energy. A balanced diet can help prevent feelings of fatigue and support overall well-being. Dr. Rajeshwari Panda, a dietitian, suggests focusing on hydration during non-fasting hours. Drink plenty of water and include hydrating foods, like fruits and yogurt. She also emphasizes the need for portion control at iftar to avoid digestive issues. For suhoor, it's best to eat complex carbohydrates like oats, whole-grain bread, and brown rice, which provide lasting energy. Lean proteins, such as eggs, Greek yogurt, and nuts, are also important. Including healthy fats like avocados and drinking water or herbal tea is encouraged. For iftar, many people break their fast with dates, which offer quick energy. It’s vital to drink water and consider soups for hydration. Lean proteins like grilled chicken or lentils are great options, along with complex carbohydrates like brown rice or whole-wheat bread. Adding various vegetables will provide essential nutrients. Dietitians also recommend planning meals ahead, listening to hunger signals, and engaging in light exercise after iftar. Reducing caffeine intake can help prevent dehydration, and practicing mindful eating can enhance the meal experience. Following these guidelines can help individuals stay energized and healthy throughout Ramadan. Always consult with a healthcare professional for any health-related questions.