Ramadan 2025 is upon us, a time of spiritual reflection and fasting for millions of Muslims worldwide. As Muslims abstain from food and drink from dawn to dusk, it is essential to consider the potential impact on the body and make informed choices about nutrition and hydration.

As the sun sets, Muslims gather with loved ones to break their fast, sharing in a tradition that fosters connection and community. The traditional breaking of the fast with dates and water symbolises humility and gratitude. A recent survey showed that 84% of Muslim respondents in the Middle East and North Africa prefer to break their fast at home, highlighting the importance of family bonding. Additionally, 45% opt to dine out less, focusing on homemade meals and quality time with loved ones, promoting balance, self-reflection, and spiritual growth.

The Sandy Times delves into the key aspects of healthy eating during Ramadan, exploring what to eat and what to avoid to ensure a safe and spiritually enriching fast. Discover the importance of balanced meals, hydration strategies, and the potential health benefits and challenges associated with Ramadan Kareem fasting. If you are new to the practice, this guide will provide valuable insights to help you navigate the month of Ramadan 2025 with physical well-being in mind.

Let's talk about some key foods that can help you feel energised and refreshed throughout the day.

The power of hydration

Water is your best friend during Ramadan. Think of it as the lifeblood of your body! It is crucial for all the amazing chemical reactions happening inside you and keeps your digestive system running smoothly. Aim to drink plenty of water throughout the non-fasting hours to stay hydrated. Adults need around 3-4 litres of fluids daily. While you get some from fruits, juices, and other beverages, aim for 1.5-2.5 litres of water throughout the day, especially after Iftar (the evening meal).

By making conscious food choices and prioritising hydration, you can nourish your body and mind during Ramadan, ensuring a healthy and spiritually fulfilling experience.

Date delight

Breaking your fast with a few dates is a beautiful tradition for a reason. These sweet treats are packed with natural sugars, fibre, and essential minerals like magnesium and potassium. They provide that instant energy boost your body craves after hours of fasting. Plus, dates are known to aid digestion and even support heart health.

The complex carb advantage

Include foods like brown rice, whole wheat bread, and oats in your meals. These complex carbohydrates release energy slowly, keeping you feeling full and energised throughout the day. They are perfect for Suhoor (the pre-dawn meal) to fuel your body for the day ahead.

Protein power

Lean meats, fish, eggs, and legumes are your protein powerhouses. Protein helps maintain muscle mass and keeps your body functioning optimally. Enjoy a good source of protein at either Suhoor or Iftar.

Fruit and veggie fiesta

Load up on colourful fruits and vegetables. They are packed with vitamins, minerals, and antioxidants that keep your immune system strong and your body feeling its best. Include them in both your Suhoor and Iftar meals.

Multivitamin magic

Consider adding a high-quality multivitamin to your routine. It can help fill any nutritional gaps in your diet and give you an extra boost of energy.

Indulging in delicious Iftar feasts is a cherished tradition of this holy month. However, it is essential to make mindful food choices to maintain your health and well-being. Here are some foods to limit or avoid during Ramadan:

Fried and fatty foods

Fried foods like samosas, pakoras, and deep-fried chicken are loaded with unhealthy fats and calories. They can lead to weight gain, digestive issues, and increase the risk of heart disease. Opt for grilled, baked, or steamed options.

Sugary drinks

Soda, sugary juices, and sweetened beverages are packed with empty calories and can lead to dehydration and weight gain. They also offer minimal to no nutritional benefits. Healthy alternatives for this are water, unsweetened tea, fruit-infused water, or diluted fruit juices.

Processed foods

Avoid processed foods like chips, cookies, and instant noodles that are often high in sodium, unhealthy fats, and artificial additives. Go for whole foods like fruits, vegetables, nuts, and seeds.

Excessive salt

High salt intake can lead to dehydration and increased blood pressure. Limit the use of table salt and be mindful of the salt content in packaged foods.

Spicy foods

Spicy foods can cause heartburn, indigestion, and stomach upset, which can be uncomfortable during fasting. Tip: If you enjoy spicy food, opt for milder versions or adjust the spice level to your tolerance.

Caffeine

Limit caffeine intake, as it can act as a diuretic, potentially causing dehydration due to increased fluid loss. Limit or avoid coffee, tea, and caffeinated beverages, especially during the day.

Overeating

Overeating at Iftar can lead to discomfort, sluggishness, and can make it difficult to wake up for Suhoor. Practice mindful eating, savour each bite, and listen to your body's hunger cues.

The rule for Ramadan eating habits is simple. Eat healthy and avoid unhealthy. By making conscious food choices, you can nourish your body and mind during Ramadan, ensuring a healthy and spiritually fulfilling experience.

Ramadan Mubarak!