Ramadan 2025: Healthy and nutritious Es tips for Suhoor and Iftar

There are two important meals all day. The first is Suhoor, the meal before dawn before the Muslims begin their long hours of fasting. The second is iftar, the food that breaks fast at sunset.

The right nutrition during this time is important to maintain the body by the long hours of fasting.

In an interview with HT, Dr. Suvarna Sawant, head of nutrition and nutrition in the Nanavati Max Super Specialty Hospital in Mumbai, healthy meals for Suhoor and IFTAR.

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Suhoor essay ideas

Suhoor is the first meal that is also known as a meal before dawn. It is very important to have a nutritious meal for Suhoor, as it helps to maintain the energy level.

Dr. Sawant announced valuable meals and explained how the nutritional advantages of different foods can help make fasting better manageable and maintaining health when fasting.

Whole grain products (oats, brown rice, whole grain bread)

• Set complex carbohydrates for slow energy and prevent energy accidents.
• Help maintain saturation and regulate the blood sugar.

Proteins (eggs, fish, chicken, lentils, beans, nuts)

• Help with the maintenance of muscle mass and promote saturations.
• Lentils and beans are rich in fiber and support digestion.

Healthy fats (olive oil, nuts, avocados, seeds)

• Offer persistent energy and essential fatty acids for the health of the brain.
• Help the body absorb fat -soluble vitamins.

Dairy products (low -fat yogurt, milk, cheese)

• Source of protein, calcium and probiotics that support digestion and bone health.
• Yogurt helps to maintain intestinal health and prevents digestive problems in fasting.

Fruits (bananas, apples, oranges, data)

• Provision of natural sugar for steady energy stations.
• High fiber and essential vitamins to support hydration.

Vegetables (cucumber, carrots, leafy vegetables)

• Rich in vitamins, fiber and water content to prevent dehydration.
• Support in digestion and maintaining the energy balance.

Water & herbal teas

• Essential for liquid intake before fasting.
• Herbal teas help digestion and reduce flatulence.

Iftar essential ideas

Iftar is the meal at sunset, which breaks fast after long hours without eating or water. It is crucial to break fasting with a balanced meal. In addition, a healthy Iftar not only fills up the body, but also prepares it for fasting the next day.

Dr. Sawant shared these meal tips for Iftar:

Data & fruits (watermelon, oranges, apples, grapes)

• The data is high in natural sugar and potassium and help to quickly restore the energy.
• Fruits help to rehydrate fiber and antioxidants.

Water and natural juices

• Water prevents dehydration after long fasting times.
• Fresh fruit juices (without sugar sugar) meet lost electrolytes.

Soup (lens soup, chicken soup, vegetable soup)

• Warm soups facilitate digestion after fasting.
• Provision of hydration, essential nutrients and proteins.

Lean proteins (grilled chicken, fish, lentils, chickpeas)

• Support muscle access and recreation after fasting.
• Help up maintaining the abundance and energy level.

Complex carbohydrates (brown rice, whole grain bread, quinoa)

• Offer continuing energy without blood sugar.
• Help prevent retreating.

Healthy fats (olive oil, avocado, nuts, seeds)

• Support the health and digestion of the brain.
• Keep the body supplied with electricity without overloading the digestive system.

Dairy products (low -fat yogurt, milk)

• Offers calcium, protein and probiotics for digestive health.
• Helps the body and prevent flatulence.

Moisturizing vegetables (cucumber, salad, tomatoes, peppers)

• With a high water content, the body hydrated.
• Provide essential vitamins and minerals.

Herbal teas (chamomile, peppermint, ginger tea)

• Help digestible and reduce flatulence.
• Help with relaxation and improve the quality of sleep.

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Healthy fasting tips

In order to maintain the energy level, it is important to take into account the selection of food during this time.

Dr. Sawant advised this:

• Avoid processed foods, fried foods and with a high level of sugar when causing energy accidents.
• Eat in moderation to avoid indigestion and flatulence.
• Capture fiber -rich foods to maintain digestive health and prevent constipation.

Note to the reader: This article is only for information purposes and no substitute for professional medical advice. Always look for your doctor's advice with questions about an illness.