Ramadan Nutrition

Ramadan Nutrition


As Muslims around the world begin to prepare for the holy month of Ramandan I get tons of calls and texts asking about what to eat during sahoor (for those who don’t know what sahoor is this when Muslims get up before the the sun rises to eat and drink before they have to fast the day until sunset).  This year will be very hard since the days are very long.

Here are some of my suggestions:

<h3>Look for foods that are high in fiber and protein</h3>

Some of my favorites are:

  • Ezekial bread with peanut butter
  • Kashi go lean cereal with skim milk
  • eggs with cheese and vegetables on high fiber bread
  • Fava beans with tomatoes and cucumbers with whole wheat pita bread

<h3>Limit sodium intake</h3>

Too much salt in the diet will leave you very thirsty throughout the day.  Avoid canned goods, pickled foods, and frozen meals.
<h3>Hydrate well</h3>

  • Drink 16-20 oz water
  • Try coconut water
  • High water content fruits like watermelon, cantaloupe, honey dew

<h3>Limit intake of simple sugars</h3>

Avoid eating high sugary cereals, muffins, pastries, and other baked goods. They will leave you feeling very hungry at night.

<h3>Use Chia Seeds</h3>

Chia seeds are one of my favorite things.  They provide a good source of protein, omega 3’s, and fiber.  I sprinkle them on just about anything- soup, yogurt, cereal, etc.   Also try soaking them in a glass of water and then drinking them during sahoor.  They will sit in your stomach and keep you feeling very full.

I hope that these tips help you get through the month easily. I would love to hear what you do during sahoor  to keep you going during Ramandan.  Happy fasting.  Ramadan Kareem!