Ramadan Fasting: Foods To Eat For Energy

Updated: Jun 21, 2018

Written by Junru Tan.


In the coming weeks, the common practice for Muslims on Ramadan is fasting from dawn to sunset.

During the holy month, Muslims are forbidden to eat or drink during the daylight hours, eating one meal just before dawn (Suhoor) and another after sunset (Iftar).


With the change in eating routine and habits, it's important to maintain energy and hydration throughout the day. When deciding what to eat during Ramadan, keep in mind that the Iftar and Suhoor help to sustain your fast, so consuming the right food is important.


Eat Real Food, Not Processed And Junk Foods


Try to incorporate these four essential nutrients–fiber, protein, healthy fats, water–keeping your meals healthy and limiting the use of oil. If possible, opt to have food steamed, grilled, baked or shallow fried.


Suhoor (pre-dawn meal) needs to consist of wholesome foods to provide sufficient energy to last during the long hours of fasting.

A fibre-rich diet keeps you full and helps prevent constipation. The best sources of fibre are beans, nuts and seeds, berries, vegetables and high-fibre carbohydrates like brown rice and wholemeal bread. These sources take longer to digest, helping to sustain energy levels long.


Consuming white-meat poultry, eggs, dairy products like yoghurt, and soy are also important as protein helps to delay hunger pangs and provide energy for the body. Furthermore, a protein-rich diet aids in boosting your immune system, repairing and building of body tissues.


Instead of eating fried food, consuming healthy fats from avocado, nuts, nut butter, and olive oil can keep you fuller longer.


Stay Hydrated


The risk of dehydration is relatively higher during the fasting period, especially in Singapore's hot summer weather. Aside from drinking two glasses of water at Suhoor, hydrate partially through fruits and veggies with high water content, such as tomatoes, cucumbers, lettuce, watermelon, and oranges.


After a full day of fasting, Iftar is the time you replenish your energy.

Dates are traditionally eaten at the start of Iftar to symbolise the breaking of the fast. Besides being an excellent source of energy, dates are also rich in potassium, which help muscles and nerves to function well.


To help you here's a quick guide on what food to eat and avoid:


Eating habits should not be ignored, but rather, aim for a balanced diet to ensure that the nutritional needs of your body are met.


Run out of ideas on what to cook or eat? Check our Ramadan specials! From dates to ready-to-cook paste and poultry, we got you covered!


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