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5 Tips to Help You Have A Healthy Ramadan

Today is the 4th day of Ramadan in the United States and the hottest Ramadan I’ve experienced – and I’m not fasting!  Unfortunately, my surgeon would not clear me to fast, preferring me to wait at least a year after having gastric sleeve surgery to attempt fasting. (Fasting with a sleeve? Here’s a few tips) Truthfully I’m not sure.

I would be able to do it even if he were to allow me. We begin fasting at 3:15am and the fasting day ends around 9pm. I simply wouldn’t have the space or ability to eat enough food or drink enough water in 6 hours to be safe.  Right now, it takes me all day to eat 800-1000 calories and drink enough liquid not to dehydrate.

There have been times when I have not eaten enough and it’s immediately apparent to MarocBaba.  He says the color drains out of me and my eyes start drooping. I can feel it, I get very tired, dizzy, and unresponsive, but I didn’t realize it was physically so apparent.

Just because I can’t fast doesn’t mean I’m withdrawing from all Ramadan activities.  I’ve been trying extra hard this year to be more patient and understanding.  I’ve been extra “wifely” preparing special iftars and dinners.  But, I am also keeping things a whole lot healthier. Summer means lots of fresh produce and I am taking advantage! I am not sure if this is a general trend or one of those “if you are looking for it, it’s what you’ll see” things, but it sure seems to me that a lot of people are adopting a healthy Ramadan experience.

When I asked my Facebook and Twitter followers what kinds of things they wanted to see this Ramadan many answered healthy recipes and/or traditional recipes made healthier.  I think it’s great that people are more aware of not just the act of not eating during Ramadan, but also thinking about the foods they are choosing to eat.

Here are my tips for helping you have a healthy Ramadan

Use Seasonal Fruit

I mentioned this above but take advantage of the produce that’s available in the summer months.  I’ve made a fruit salad every night.  This is a good way to replenish natural sugars and liquids in the body.  Chilled fruit is refreshing and a much better “dessert” than a big plate of cookies.

Modify Portion Sizes

There’s a tendency to “put out a spread” for iftars, I think it’s cultural to some extent, but it also encourages overeating and waste. Instead of putting out a large plate of sweets, opt for a smaller plate. Cut back the amount of meat that you use, and replace it with vegetables.


When I think of summer I think of grilling. If your house is anything like mine, it’s hot to turn on the oven or the stovetop. Grilling meats, vegetables, and even fruit is an excellent way to keep the inside temperature down and eat more healthfully.  Grilling brings out the natural flavors in foods, and like baking, requires very little added fats to cook food through. Kababs, grilled corn, mixed grilled vegetables, burgers, or grilled chicken pieces are all excellent options.  Not to mention, it’s a great way to get everyone (by everyone I’m thinking oh…husbands) to help with meal preparation.

Drink Nutrients

Water is of course incredibly important when fasting, but having a smoothie or protein shake for iftar or suhoor is a great way to add nutrition without “eating” it.  Avocado smoothies are a big favorite here, and I simply mix in a tablespoon of protein powder when mixing it.  You could do something similar with fresh mangos, bananas, or even dates.  Mix in some full fat Greek yogurt for even more protein.

Protein for Suhoor

This relates back to the previous tip.  Eating protein keeps you full longer.  A protein smoothie, eggs, yogurt, and lean meats are all good sources of protein.  Aim to get 20g+ of protein at suhoor to keep you fueled and full.

Here are some of the other links and resources I’ve found on eating healthy during Ramadan.

5 Health Benefits of Fasting – from Nour Zibdeh featured on My Halal Kitchen

5 Tips for Healthy Eating During Ramadan – Yvonne Maffei of My Halal Kitchen

Staying Healthy During Ramadan –  from Holly of Arabic Zeal

Vegetarian Harira – A classic vegetarian version of the Moroccan soup.

Cauliflower “Popcorn” – A great low-calorie, low-carb snack!

Pindi Chana – from Veg Recipes of India, I love this vegetarian dish that would be great with brown rice and grilled chicken.

What are your tips for keeping Ramadan meals healthy?

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Saturday 13th of July 2013

Great post! I'm looking forward to checking out the links, too. I can't believe the sun is up so long where you live - here in Florida, Ramadan is from 5:15 am or so until 8:20 at night, which I thought was a crazy long time. Like you, I've been making a lot of foods for my hubby, too, including his mom's Fassi harira and bghrir... We are going to a "green" iftar tonight, though, so that reminded me of your post - it's nice to be conscious of the planet and not have the evening devolving into a feast that makes everyone feel sick!


Friday 12th of July 2013

Hi Amanda, It's a long month and we need to take care of ourselves. I especially like your points to have protein at Suhoor & modifying portion size. Great ideas! Wishing you & your family a wonderful Ramadan!