Ramadan is a time to practice humility, a time for prayer and good deeds. Gathering around the Iftar (post Dusk meal) tables with family and friends while enjoying a meal or special Ramadan desserts is one of the common customs for celebrating Ramadan.

We know that Ramadan will not be typical without satisfying our appetite and enjoying a variety of savouries and desserts with the family. However, it is very important to remain mindful and not overindulge in too much oily savouries and desserts.

It’s natural to want to treat yourself after long hours of fasting, but it’s more important to keep Iftar well balanced.

A well-balanced Iftar will help replenish your nutrition stores and replace fluids that were lost during your day of fasting.

1. Start your Iftar with dates, fruit, water, or milk to boost your energy levels and hydrate your body after a long gap of no fluid and food.
2. Dates and fruit contain lots of vitamins and electrolytes that aid in replenishing losses during the day.
3. Limit your intake of savouries to 1 or 2, remember savouries or sweets should not replace a meal.
4. Complex carbohydrate such as wholegrains, is vital to provide your body with the energy. The fibre in whole grains assist in maintaining your blood glucose levels and prevent crashes in your blood sugar that leads to craving. Think about including one portion of basmati or brown rice, barley, lentils, whole grain wrap or brown roti into your Iftar meal.
5. Limit your intake of refined sugars as they contain empty calories and don’t provide much nutritional value, they only add to weight gain.

6. Lean protein is very important to maintain your muscle mass and vital for tissue regeneration. Make sure to eat one or two portions of various sources of protein such as lean meat, poultry, fish, beans, pulses, lentils, chickpea or tofu.
7. Have two or three portions of a variety of vegetables as part of your Iftar meal. Vegetables provide your body with most of the vitamins, minerals, and fibre it needs to support your immune system and stay healthy.
8. Your body does require some fat as well, it is recommended to get some unsaturated fats which can be obtained from taking in moderate amounts of avocado, nuts and cooking/dressing your salads with olive oil.
9. Reduce your intake of saturated fats in the form of fried foods and processed meats, Saturated fats is linked to an increased risk of heart disease.
10. Opt for baking or air frying your savouries instead of frying.