Ramadan, the ninth month of the Islamic calendar, is a sacred period of fasting, prayer, and reflection for Muslims around the world.

During this time, fasting is observed from dawn to sunset, with two essential meals marking the daily routine – Suhoor, the pre-dawn meal, and Iftar, the meal to break the fast at sunset.

While fasting is a spiritual practice, it is also important to nourish the body with the right foods to maintain energy levels and overall well-being.

Suhoor: Fueling the day ahead

Suhoor is the pre-dawn meal that sets the foundation for the day’s fast. To sustain energy and stay hydrated, it’s essential to choose foods that provide long-lasting fuel and essential nutrients. A well-balanced Suhoor should include:

1. Slow-digesting carbohydrates

Complex carbohydrates release energy gradually which helps to keep you full for longer and sustain you throughout the fasting hours. A warm bowl of oatmeal topped with fruits and nuts is a great choice, providing fibre and essential nutrients while ensuring a slow release of energy.

Whole wheat bread or roti can be paired with eggs or cheese for a more substantial and balanced meal, offering both carbohydrates and protein. For those who prefer a heartier option, quinoa or brown rice served with grilled chicken or vegetables make for a nutritious and filling dish, supplying both fibre and protein to maintain energy levels.

2. High-protein foods

Protein plays a crucial role in keeping hunger at bay and sustaining strength during fasting hours, making it an essential part of Suhoor. Eggs are a versatile and nutritious choice, whether boiled, scrambled, or prepared as an omelette with vegetables for added fibre and flavour.

Greek yogurt is also good to incorporate into your Suhoor meals as they are rich in protein and probiotics which aids with digestion. It pairs well with honey, fruits, and granola, creating a balanced and satisfying meal. For those looking for a more substantial protein source, lean chicken or fish is a more filling option that helps to maintain energy levels throughout the day.

3. Healthy fats

Healthy fats play a vital role in maintaining satiety and providing sustained energy throughout the fasting period. Avocados are a nutritious choice, whether spread on whole wheat toast or blended into smoothies for a creamy texture and added nutrients.

Nuts and seeds, such as almonds, walnuts, and chia seeds, offer a rich source of healthy fats and fibre, helping to keep you full for longer. Meanwhile, olive oil serves as a heart-healthy option that can be drizzled over salads or whole grain toast for an extra boost of flavour and nourishment.

Iftar: Nourishing the body after fasting

Iftar is the much-anticipated meal that breaks the fast at sunset. It is a time of gathering with family and friends, beginning with dates and water, following the tradition of Prophet Muhammad. Dates provide an instant energy boost with their natural sugars, while water helps rehydrate the body. To ensure a balanced meal after a long day of fasting, it’s best to focus on foods that are nutrient-dense, hydrating, and easy to digest.

1. Hydrating starters

While drinking plenty of water is the best way to replenish lost fluids, incorporating hydrating foods into Iftar can further aid in restoring balance. Fresh fruits such as watermelon, oranges, and grapes are great choices as they have high water content and provide essential vitamins and minerals.

Soups also serve as a nourishing way to rehydrate while offering warmth and comfort. Options like lentil soup, chicken broth, or harira – a traditional Moroccan tomato-based soup – are rich in nutrients and gentle on the stomach after a long day of fasting.

2. Lean proteins & wholesome carbs

To regain energy without feeling sluggish after a day of fasting, it’s important to opt for a balanced combination of lean proteins and complex carbohydrates. For those who crave bold flavours, biryani with vegetables is a great option, blending fragrant spices with nutrient-rich veggies to create a wholesome dish. Another nourishing choice is grilled salmon with quinoa, which provides a rich source of omega-3 fatty acids, protein, and fibre.

3. Traditional delicacies with a healthier twist

Traditional Malaysian Ramadan dishes can also be made healthier without sacrificing flavour. Instead of deep-fried snacks, try baking or air-frying items like begedil (potato patties) or cucur udang (prawn fritters) for a lighter alternative. Satay, a beloved favourite, can be paired with a moderate portion of peanut sauce and wholegrain ketupat for a more balanced meal.

Another great option is bubur lambuk, a comforting porridge packed with lean protein from chicken or fish and fibre-rich grains, making it both nourishing and easy to digest after a long fast.

The meals of Suhoor and Iftar play a vital role in keeping the body nourished and energised during Ramadan. By incorporating a variety of nutrient-rich foods and staying hydrated, one can observe the fast in a healthy and sustainable way.

While making healthy and mindful choices is important, Ramadan is also a time for togetherness and celebration. Sharing a feast with loved ones is a cherished tradition, so don’t forget to indulge in traditional dishes that bring comfort and nostalgia too.

Nourishing your body with balanced meals help sustain energy throughout the fast, but the essence of Ramadan goes beyond food – it’s about gratitude, reflection, and the bonds we strengthen around the table.

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