This week Muslims around the world are observing and celebrating Ramadan, the holy month of fasting. Most Muslims fast from dawn to dusk, with two main meals; Suhoor (before sunrise) to prepare the body for the day, and Iftar (after sunset) to nourish and rehydrate.

Ramadan is a time to focus on humility, prayers, community, and good deeds. Gathering with family and friends around the Suhoor and Iftar table to enjoy meals is a key part of the celebration.  Whilst the foods may vary by culture and tradition, Ramadan is an excellent time to start becoming more conscious of your salt and sugar intake and think about impact of your food on your health.  

 

Stay hydrated and mindful of hidden sugars

Hydration is key for a healthy fast.

Usually, during the first week, you may experience headaches from dehydration or reduced caffeine. To stay hydrated, aim to drink water and fluids between Iftar and Suhoor and avoid consuming large quantities at once, as your body won’t absorb it effectively.

Eating fresh fruit and vegetables during Iftar and Suhoor can be a fantastic way to keep your body hydrated. It could be simply adding 3-4 portions of vegetables to your dishes, prioritising soups during Iftar, or eating fruits as part of a meal or snack.

It’s also important to choose fluids that don't contain high levels of sugar – for example fizzy soft drinks, energy drinks, and juices – and avoid adding sugar to teas and coffees. Not only do these contain high calories with minimal nutritional benefit, but can cause rapid spikes in blood sugar levels, which then crash and lead to fatigue. Limiting your sugary drinks is also beneficial for your long-term health and is key in preventing tooth decay, obesity, and type 2 diabetes.

 

Prepare your body for fasting (Suhoor meal) by picking energy-rich foods

With fasting hours averaging between 14 to 18 hours during Ramadan, it's essential to fuel your body with foods that provide lasting energy. This means prioritising high-fibre grains and protein at Suhoor and limiting nutritionally poor, salty and sugary foods.

Around 85% of the salt we consume is added by manufacturers before we’ve even purchased it and is hidden in many of the processed meats, soups, olives, cheeses and salty snacks we enjoy during Ramadan. When we consume too much salt, the immediate effect (bloating and dehydration) can be uncomfortable, and excessive salt over time can lead to increased blood pressure, heart attacks, and strokes. High salt also causes us to feel much thirstier throughout the day, making fasting more challenging. Similarly, fat and sugar-rich foods are often calorie dense with little nutritional benefit, leading to sluggish digestion and contributing to weight-gain and poor health long-term.

Therefore, to support steady energy levels and hydration throughout the day, opt for a balanced Suhoor with unprocessed slow-digesting foods like beans, chickpeas, bran, plain and unsweetened oats/porridge, wholegrain bread, low-fat yogurts (top it with your favourite fruits and nuts) and seeds and unsalted nuts. These help maintain stable blood sugar levels and release energy gradually.

 

Keep you Iftar balanced and nourishing

Eating healthy during Ramadan can be tough. After a long day of fasting, it’s natural to crave quick and indulgent foods - especially when energy levels are low. However, having a variety of food groups during Iftar is essential to replenish nutrients, rehydrate, and support your body after the stress of fasting. Below are some examples on how to build a balanced Iftar:

 
✔ Dates and milk: Traditionally, breaking your fast with dates and milk or water helps restore energy and hydration.

✔ Wholegrains: Opt for high-fibre carbohydrates like basmati or brown rice, barley, wheats or lentils (daals), wholemeal flour (brown pitta or chapatti), and potatoes with the skin on to provide sustained energy release and help you feel full for longer.

✔ Lean protein: Include protein-rich foods such as lean meat, fish, eggs, beans, lentils, chickpeas, or tofu to support muscle health and satiety.

✔ Vegetables: Get your 5 a day of colourful fruits and vegetables for essential vitamins, minerals, and fibre.

✔ Healthy fats: Incorporate unsaturated fats from sources like avocados, nuts, and olive oil, which contribute to heart health and keep you feeling full for longer

If ever in doubt, basing your meals on the NHS recommended Eatwell Guide is a sure way to guarantee a balanced Iftar meal.

 

Swap out processed and high-fat foods

While processed foods may be convenient, they often contain high levels of fat, salt, and sugars—nutrients that should be consumed in moderation, especially during Ramadan. To maintain steady energy levels, hydration and support overall health, try to swap to healthier alternatives:

• Deep-fried foods (such as samosas, fried dumplings, and fried chicken) should be eaten in moderation. Try baking or air-frying instead for a lighter alternative.
• Replace processed salty snack bags or sweet treats such as baklava or mithai with something as simple as plain nuts or fresh/dried fruits. You can also try making your own versions of your favourite snacks – toast almonds, pecans, cashews or sunflower seeds at home to make a flavoursome snack.
• Sauces and dressings - a pre-made curry, pasta, and salad sauce or dressing is very often full of hidden salts and sugars; try making yours with minimally processed oils and spices and add in lemon juice to increase sweetness.
• Desserts such as Qatayef, Gulab Jamun, Om Ali, or Kunafa are a traditional part of a Ramadan celebrations but be mindful of your portion sizes and look out for healthier swaps where you can. Switch to yogurts, fresh fruits or dates (try your own version of stuffed dates) and if you can’t resist, try enjoying small portions to keep a balance.

 

Celebrate and be healthy!

Ramadan is not only a religious and spiritual month but also a time for celebration with family and friends. Gathering to break the fast and enjoy a meal is a key part of the month. By staying mindful of hidden salt and sugars, prioritising nutrient-rich foods, building a balanced plate, and making healthy swaps during Ramadan you can build healthy habits that last long after the month ends.

Check out our website for more resources and have a healthy and blessed Ramadan!

 

Written by Nourhan Barakat, Nutrition Officer, Action on Salt and Sugar