Ramadan, a sacred month of daytime fasting and evening feasting, is set to begin in 2025, with the first Roza likely starting on March 1 or 2 in India. While fasting from sunrise to sunset can be a spiritually enriching experience, it can also challenge your body if you’re not careful about your diet.
Dr. Manjari Chandra, a nutrition expert from Max Hospital, Gurugram, shares simple and practical advice on how to eat right during Suhoor (pre-dawn meal) and Iftar (evening meal) to stay healthy, hydrated, and energized.
Staying Hydrated is Key
Dr. Chandra explains that fasting all day can leave your body dehydrated and low on electrolytes like sodium. To avoid this, she recommends drinking plenty of water before and after fasting. “Add a pinch of sea salt or pink salt and squeeze half a lemon into your water. It’s an easy way to keep your hydration levels up,” she says.
What to Eat at Suhoor
For Suhoor, Dr. Chandra advises skipping unhealthy options like maida-based snacks, sweets, or fried foods. Instead, choose foods that keep you full and give you energy all day. “Try a handful of nuts and seeds, boiled chickpeas with veggies, or sprouts. Yoghurt with nuts, seeds, or fruits like oranges and berries is also a great choice,” she suggests. These options are packed with vitamins and help curb hunger.
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When it comes to grains, she says to avoid white rice and maida rotis. “Go for whole grains like black rice, red rice, or millet rotis made from ragi, buckwheat, jowar, or bajra. They’re more nutritious and keep you satisfied longer,” Dr. Chandra adds. She also recommends adding healthy fats like ghee, nuts, seeds, coconut, or almond milk to your meal for slow digestion and steady energy.
Smart Choices for Iftar
After a long day of fasting, it’s tempting to dig into fried snacks at Iftar, but Dr. Chandra urges a healthier approach. “Start with protein-rich foods like eggs, lentils, beans, or lean meats. Pair them with complex carbs like millets, unpolished rice, or beans for lasting energy. Add lots of veggies—grilled, as kebabs, or in dumplings—for fiber and nutrients,” she explains.
Healthy fats are important here too. A drizzle of olive oil, a bit of homemade white butter, or a handful of nuts and seeds can keep you full and help your body absorb nutrients. “You can enjoy a small fried snack or sweet for taste, but focus most of your meal on proteins, veggies, healthy fats, and complex carbs,” Dr. Chandra advises.
Why It Matters
With Ramadan 2025 approaching, eating the right foods can make a big difference in how you feel during the fast. By following these expert tips, you can stay active, hydrated, and healthy while honoring this special time of reflection and celebration.
For more Ramadan insights, check out related stories on fasting tips, health benefits of superfoods like chia seeds, and festive Indian outfit ideas for 2025!
