Ramadan 2025: Thoughtful Guide to Nourish Your Body During Iftar, As Recommended by Nutritionists
The holy month of Ramadan brings forth spiritual and physical practices of fasting and self enhancement. At the end of the day, people need to follow specific eating patterns to achieve proper digestion and maintain their energy levels throughout the night. Remember, our body achieves optimal nutrient absorption and comfort through the recommended method of fasting.
So, Muslims must follow the correct order when eating food during Ramadan. Understanding the proper approach to nourish your body is essential, whether you're making homemade meals or you order Indian grocery online to make your Iftari. Let's look at some ways to make your Iftar experience conscious and fulfilling!
Rules Need to Follow for Fasting in Ramadan
Muslims need to maintain Sawm during Ramadan by fasting between dawn and sunset, which includes abstaining from food consumption, drinking, and marital relations. Then, they break their daily fast by eating Iftar after Maghrib or sunset prayers and must eat Suhoor before Fajr begins their daily fast.
Maintaining physical and spiritual well-being calls for avoiding harmful habits, such as speaking negatively about others or losing one's temper, as these actions can disturb inner peace and balance. Individuals who cannot do fasting are ill persons, pregnant women, females having menstruation, and the elderly. Possibly, those who miss fasts for any obvious reason must consider thinking about all the days they missed before the upcoming Ramadan.
Proper Order To Eat Food During Iftar
Iftar is the most anticipated part of every fasting day. The amount of time spent fasting leaves your thoughts entirely focused on the tempting foods that lie before your eyes during Iftar.
But if you don't eat well, your energy levels might decrease because of bloating and fatigue, which set in after breaking the fast. So, here is a nutrition specialist guide offering proper eating guidelines for Iftar.
● Hydrate Your Body Before Eating
The consumption of 1-2 water glasses serves to hydrate your body. Along with it, you can have solid foods and non-carbonated and sugar-free drinks after that. The best way to give your hydration is by having some coconut water. It can restore electrolytes while defending against dehydration.
● Have Dates to Break Your Fast
A single date offers both immediate energy and blood sugar balance, together with necessary mineral replacements like potassium and magnesium. So, if you don't have it in your home, just quickly order Indian grocery online and consume two to three dates at the beginning of your day. It can be a healthy start to your meals, and it will maintain your energy levels.
● Consume Soup with Vegetables
People with digestive troubles can benefit from vegetable-based light soup before moving on to heavier portions. Dates act as a hydrating agent that provides essential nutrients. So, then, pick lentil or chicken soup rather than creamy or heavy soups because mild spices and lentil or chicken soups help digestion without causing stomach discomfort.
● Begin with Having Protein
Consuming protein helps preserve muscles while stopping food-induced tiredness. You should select lean choices, such as grilled chicken, fish, eggs, or lentils. Heavy foods, such as fried and excessively spiced meats, should be avoided due to their impact on digestion. This might result in discomfort following fasting.
● Salad Is a Great Option
A fresh salad combination provides fibre, hydration, and important vitamins. Consuming cucumbers, tomatoes, and leafy greens helps digestion. Make sure your dressings contain olive oil and lemon juice, as these elements add extra nutritional value. If you don't have the adequate ingredients to prepare your salad, you can order Indian groceries online.
● Add Healthy Carbohydrates Slowly
Eating complex carbohydrates such as brown rice, quinoa, or whole wheat bread will supply your body with lasting energy stores. Complex carbohydrates, together with sugar and refined carb foods, should be avoided because they trigger energy drop-offs. Eating nutritious carbohydrates slowly helps digesting and keeps blood sugar levels constant.
Tips for Individuals During Iftar
Observing mindful eating practices improves digestion and prevents overeating while maintaining active energy levels during Ramadan.
● Eat Moderately
When people eat too much food during Iftar, digestive health issues may develop. So, you should begin with small food portions and then pay attention to your body's natural hunger signals.
● Avoid Processed Food or Sugary Food
Eating sugary or processed foods leads to burst energy levels while causing digestive troubles. That is why avoiding them is crucial to receiving continuous energy while ensuring better health.
● Say No Fried Foods
Consider avoiding fried snacks since they may cause stomach bloating and sluggish physical demands. You should select baked or grilled preparation methods and order Indian grocery online to get the right items to enjoy lightweight and nutritious meals.
● Never Skip Suhoor
Neglecting the Suhoor meal creates daytime exhaustion. So, the combination of healthy pre-dawn nutrition provides your body with steady power while improving your hydration levels.
Right eating routines with correct dietary sequence during Iftar lead to enhanced digestive health. So, keep the mentioned pointers in mind and have a balanced meal during the entire month. It would be better if you order Indian grocery online to get proper ingredients for preparing homemade meals. Following the right approach can allow you to have a healthier and more happy Ramadan.