Ramadan is an important time of the year for Muslims, it takes place during the 9th month of the Islamic calendar.  This is a time when many Muslims fast (do not eat or drink) during daylight hours for approx. 29-30 days.

The quality of an individual’s diet is important especially during Ramadan, as you only have a short time to consume the essential nutrients and fluids the body needs to be healthy.

Tips to stay healthy during Ramadan:

  • Stay Hydrated!
  • Try to drink throughout the evening even if you aren’t feeling thirsty. Unfortunately, the feeling of thirst is an indicator that your body is already dehydrated.
  • Always opt for water- this is the best source of hydration.
  • Avoid caffeinated drinks as they can cause further dehydration.
  • Try and drink before you consume food, as you may get distracted and forget to drink.
  • Variety is key.

Eating a variety of foods is important for ensuring your body is getting the nourishment it needs after fasting.

  • Aim to have a balanced diet.

Making sure you have a balanced meal will help ensure you keep your blood sugars stable and provide you with a steady level of energy.


  • Wholegrain varieties
  • Fresh fruit and vegetables
  • Protein- lean cut of meat, milk, yoghurts, egg, and nuts.
  • Healthy fats such as nuts and olives.
  • Portion sizes

When breaking your fast don’t go overboard – it takes our bodies approx. 20 minutes to register feeling full.

  • Keep on moving.

Nothing strenuous as fasting can be physically exhausting but try your best not to be completely sedentary. Great ways to move are short walks and stretching exercises to keep your energy levels up throughout the day.

And most importantly, don’t forget to celebrate!

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