Wondering what makes a healthy Ramadan? The content of your plate! Yes, you read it right. What you fill on your Suhoor or Iftar plate is very important if not essential to help you with a sustainable fast. Your Ramadan fasting shouldn’t leave you feeling light headed, hungry, lack of energy or even sluggish. There are many important things you can do to make your Ramadan a lot easier than you think. And it all starts with these 5 Key nutrients needed for a healthier Ramadan fasting.

There are two major nutrients types that our body needs to survive and thrive especially whiles fasting. These are macronutrient and micronutrient. Macronutrients are needed in larger amounts and Micro-nutrients are needed in very small amounts. Protein, Carbohydrates, Fats and Water are considered macronutrients. Vitamins and minerals are considered micronutrients. Macronutrients make up the majority of the nutrients and foundational elements that we need for our body have a sustain fasting experience. 

Below are 5 key nutrients that you need while fasting and how healthful they are to the fasting body:

PROTEIN

Proteins are the building blocks and the foundational bricks of our body system. Imagine protein as the bricks that build up the house you live in called your body. Protein helps to keep us fuller for longer, helps with many metabolic reactions in our body and responsible for the production of hormones and enzymes that help to regulate our mood, energy levels, digestion and blood sugar especially when we are fasting.

To avoid unnecessary hunger for hours after eating, one of the nutrients among these 5 key nutrients that is essential for a healthier Ramadan is protein. It is very important that you include at least one source of protein at Suhoor and Iftaar, and at every single meal throughout the day even after Ramadan. Example of protein foods include:

• Chicken
• Beef
• Fish
• Turkey
• Cheese
• Milk
• Eggs
• Shrimp Beans and Lentils
• Soy, Nuts and Seeds

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HEALTHY FATS

There is no way I can talk about healthy Ramadan nutrition without including Fats as one of the 5 key nutrients for a healthier Ramadan. Fats are key nutrients that make up a balanced diet and are especially important in helping to keep us fuller and satiated for longer. Fats make up the majority of our brain matter. Our brain and joints depend on Fats for better functioning, memory, cushioning, and support. It is important to know that not all fats are created equal. There are “healthy Fats” and “not so healthy Fats” which is also referred to as “unhealthy Fats”. Healthy fats helps you feel fuller and satiated throughout the long day of fasting.

The goal is to include foods that are high in Omega-3s than Omega-6s and 9s. To maximize these essential nutrients in your Ramadan nutrition, make sure that every single day and at every meal of the day, you include foods that contain some amount of healthy fat including:

• Avocado
• Nuts and Nut butters
• Nuts and seeds
• Olives
• Salmon
• Butter from grass-fed cows (not margarine)

COMPLEX CARBS (LOW GLYCEMIC CARBOHYDRATES)

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Carbohydrates are your primary sources of energy for your body. They are your body’s preferred sources of energy. Try to feed yourself with whole-grain and complex carbohydrates (low glycemic carbohydrates) as much as possible.

Eating more simple “white” carbohydrates instead of whole-grain and complex carbohydrates while fasting means that you are feeding your brain with a very short-term energy and with very little nutrition. Complex carbs including whole grains are higher in fiber which will provide you with sustained energy throughout the day because they are absorbed slowly in the body.

This helps you to continue to fill full hours after eating, resulting in low to normal blood sugar levels. And as you know, high or irregular blood sugar has a negative impact on our mood, making us feel sluggish and lack of energy. Example of complex carb foods that are also low-glycemic include:

• Oatmeal
• Millet
• Whole cornmeal
• Barley
• Brown rice
• Wholegrain bread

FIBER

Fiber is also known as roughages. There are two types of fiber; soluble fiber and insoluble fiber. The more fiber we eat, the more healthy bacteria we can produce in our gut, and the better and easier we are able to eliminate on a daily basis. Eating more fiber-rich foods is to your gut what your toothbrush is to your teeth. Fruits and vegetables all contain fiber.

Double up on the amount of fiber you are consuming. Foods high in fiber include

• Millet
• Beans
• Vegetables and fruits
• 100% whole grain bread
• Sweet potatoes with the skin
• Flaxseeds and Nuts.

Try to make 50% of your daily food and nutrition choices come from fruits and vegetables including watermelon, pawpaw or papaya, spinach, kale, cucumber, lettuce, cantaloup, etc.

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HYDRATION

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Water is the single most essential nutrient and component of our body. Adequate Hydration is needed for good digestion, for blood circulation, for temperature control and for proper brain function. Make sure to drink up especially during the long hours of Ramadan Fasting. I know you have never thought of water to be a nutrient. In fact, water is considered the final macronutrient!

Water and fiber work together to push out undigested food and other toxins that have been sitting in your digestive tract causing bloat and constipation, therefore, it is very important you hydrate by drinking enough water at least 6-8 cups during your non-feeding window whiles fasting.

Drinking enough water should be your priority, however, you may also hydrate with:

• Coconut water
• water-rich fruits and vegetables including watermelon and cucumber

As you can see, eating healthy during Ramadan is very important. To maximize energy and be able to do your Ramadan worship effectively and adequately, try to include as many different food groups in your Ramadan eating regimen as possible whiles giving more priority to proper hydration.

If you need help in making this Ramadan your healthiest and beyond, Checkout The Healthy Ramadan Nutrition Guide which is perfect for you. With a 24 Day Meal Plan, healthy Shopping and Grocery Lists, Nourishing and delicious recipes for Suhoor, Iftaar and post-iftar/bedtime snacks, Lists of Ramadan Du’a including Du’a for breaking your fast, after eating and much more.

You wll also get an exclusive Missed Fast/MakeUp Fast Tracker to help you track your fast when you make it up. All of these are carefully created and included to help you enjoy healthy eating whiles fasting as well as help you stay focus on the priorities of Ramadan and worship.