Ramadan, a month of fasting commemorating the revelation of the Quran for the Muslim community, is a time of self-restraint, -control, and spirituality. With an emphasis on the spirit, the body still must be maintained throughout every sunset (Iftar) and before every turn of dawn (Suhoor). Therefore, a requirement of healthy foods should be advised for any Muslim who prepares for the month of Ramadan ahead of them.

Iftar is the time of breaking fast, which requires hydrating and wholesome foods such as those which contain proteins, fibre, potassium, and sodium to replenish the body and mind. A list of foods to eat for Iftar is provided here:


These nutritious dried fruits help you to hydrate quickly and break your fast. Its natural sugars also help to give you a natural boost of energy after many hours of fasting.


With natural fats, nuts help you to crunch your hunger and make you feel full. Protein-rich foods, although unsalted may be best for a healthy diet.


The best way to hydrate your body after fasting. Lemon water and some juice will provide the body with Vitamin C, have a positive effect on the liver, and reduce feelings of fatigue.


Peaches, cherries, mangoes, apples, kiwi, strawberries, you name it! Hydrating and full of natural sugar, fresh fruit will refresh the body after a day’s worth of fasting.


High in fibre and low in calories, fresh vegetables can help you revitalize your nutrient-intake and help with digestion before you sleep.

Suhoor is the preparation for the whole day ahead of you during the month of Ramadan. To prepare properly, your body will not need any refined carbs, such as sugar, salts, which will make you thirsty, or caffeinated drinks that will cause a longing for water throughout the day.

Here are some tips for Suhoor before dawn breaks:


Rich in protein, eggs are a nutritious part of a Ramadan meal to start your day. Eggs can fill you up and be made in a variety of ways to suit your preference.


High in fibre, slowing digestion and keeping you full, oatmeal is a must for Ramadan mornings. Oatmeal helps lower cholesterol and blood glucose to keep you energized throughout the day.


With the right amount of protein, carbohydrates for energy, and calories,  chicken macaroni salad will help sate your hunger and fill you up!


With natural sugar to wake you up and give you the energy you need to start your day, yogurt smoothies can be made in a wide variety of flavours all depending on your taste! Try blueberry, strawberry, or mango smoothies with your favourite yogurt each morning for a healthy alternative during Ramadan.



Chick peas and low fat yogurt can fill you up just right. Channa Chaat is the perfect food for Ramadan mornings, mixed with onions and tomatoes, cubed or sliced!

Watch what you eat this Ramadan 2018 with the help of our food guide for Iftar and Suhoor! Make sure to keep hydrated, full, and energized this month of Ramadan.