From Sahur to Iftar: Healthy Eating Practices for the Fasting Month

During the holy month of Ramadan, Malaysian Muslims have a very narrow window of time to obtain enough energy and nutrients, as they abstain from all food and drink for over 12 hours a day. People who fast must make the best of the two meals allowed daily, namely the first meal at dawn (sahur) and the breaking of fast after sunset (iftar).

Considering our hot and humid weather conditions, dehydration is one of the most common risks during the fasting period. Many people experience headaches and problems with concentration while fasting. The drastic difference in eating habits and routine during the 30 days of Ramadan can also result in various digestive problems, including constipation and gastric pain. Indigestion can be triggered by the urge to eat more than usual during iftar. People often feel lethargic and drained of energy as well.

1.    Stay Hydrated with High Water Content Foods

2. Power Up with Protein-rich Foods

3. Smooth and Healthy Digestion with Fruits and Vegetables

4. Foods Rich in Starch and Fiber for Energy throughout the Day

1. Refresh with Fruit Juices or Coconut Water

2. Replenish Slowly with Soups, Stews, Porridge

3. Stock up on Fruits and Vegetables

4. Don�t forget some Healthy Snacks

Iftar may be the more exciting meal during Ramadan, but it�s equally important to devote some time and attention to sahur. Never skip sahur, even if you�re sorely tempted to catch up on a couple more hours of sleep. Sahur will provide the sustenance you need for the day, and having regular and consistent meals is essential to your digestive health. When you�re pressed for time and can�t whip up the rice-curry-veggie meal in time, here are some simple sahur meals you can prepare quickly:

Iftar is the meal during which you restore energy and replenish all the nutrients and vitamins you have lost throughout the day or failed to obtain during sahur. It�s advisable to start slow with gentle foods and include every major food group in your evening meal where possible, including protein, fruits and vegetables, complex carbs and fats. Whatever you cook or eat, consider healthier options such as grilling instead of deep frying. Where possible, use canola or soybean oil which contain less saturated fat than standard cooking oil.