Eating Habits in Ramadan: How Do We Stay Balanced and Healthy?

Eating habits in Ramadan are a key factor in maintaining health and weight. Fasting gives the digestive system a chance to rest and improves its efficiency, and it helps the body regulate blood fat levels when a balanced diet is followed.

But many people turn the equation upside down, overdoing the variety of dishes, fried food and sweets, so the month ends with weight gain and higher cholesterol, the opposite of the health goal of fasting.

Balance Is the Foundation of Eating Habits in Ramadan

Staying healthy in Ramadan depends on moderate portions and good choices. By organising and spreading out meals correctly, a person can benefit from fasting without harming their weight or health.

The Ideal Ramadan Table

To achieve a healthy balance, it is advisable to follow these rules:

• Start with three dates and a glass of water to gently energise the body.
• Have soup every day, choosing light types such as vegetable, lentil or chicken soup without cream.
• Include a salad rich in vegetables before the main course.
• Stick to one main dish containing moderate starch with a protein source such as meat, chicken or fish.
• Reduce fried foods and replace them with grilling or baking.
• Make sweets an occasional rather than daily choice and eat them in moderation.

The Light Late-Night Meal (Ghabga)

Balance your meals throughout the day. If you had a heavy iftar, choose a light late-night meal containing a simple starch source with a healthy protein such as legumes, and add a salad. Avoid fried food and heavy sweets, and drink enough water.

Suhoor

Delay suhoor until about half an hour before dawn. Have a light, balanced meal such as brown bread with labneh or eggs, or cereal with milk. Avoid sweets and salty foods because they increase thirst and hunger.

Summary

Eating habits in Ramadan directly affect the body's health and weight. By keeping portions and food choices balanced, you can benefit from the health benefits of fasting without gaining extra fat.

At Almahmoud Medical Group, the medical team provides personalised dietary guidance to help you stay healthy during the holy month.

Read also:

Burning Fat in Ramadan: How to Benefit from Fasting in a Healthy Way Ramadan and Your Skin: Your Guide to Staying Radiant Throughout the Holy Month