Iftar and suhour offer the chance to fill your body with nutritious dishes that will keep you energised throughout the next day. Check out some top expert suggestions for 12 delicious and healthy things to eat.
Mixed vegetable soup
Soup is one of the simplest and lightest foods for the stomach and a great way to start your iftar. The liquid helps to compensate for loss of hydration, while the vitamin and mineral content helps you stay fresh and healthy during fasting hours.
Nuts
Nuts such as almonds and walnuts are a great Ramadan option as they support and boost our brain function, says Banin Shahine, National Wellness Manager at Fitness First. “They’re generally a fantastic source of calcium, magnesium and potassium, which support overall health.”
Oats
Shahine also recommends oats as a great idea for suhour. “They’re high in complex carbs — in other words, good carbs — that give us a steady sustained source of energy during fasting. They’re also high in fibre, which supports the digestive system.”
Dates
Ending your fast with dates is one of the biggest traditions of Ramadan. High in natural sugar, they provide your empty stomach with enough energy to kick-start digestion for the iftar meal. In addition, dates are high in fibre, magnesium and potassium, which are an essential part of your nutrition for the holy month.
Yogurt
Experts agree that the probiotic content in yogurt is hugely beneficial as an iftar or suhour snack as it supports important bacteria in the large intestine. It is also light on the stomach and provides a great source of protein, carbohydrates and calcium.
Pomegranate seeds
Freda Molamphy, Technical and Compliance Manager at Spinneys Dubai, says a top tip for Ramadan nutrition is munching pomegranate seeds. “They are full of fibre, vitamin C and K and also potassium. In addition, they contain valuable antioxidants. Aim to eat the whole seeds rather than just the juice to benefit from the fibre content.”
Lamb
In addition to being a traditional meat, both lamb and mutton are a great source of protein, zinc, iron and vitamin B12. Grilling the meat will greatly reduce fat intake.
Wholegrain rice and grains
Molamphy says the best starchy foods to have are wholegrain varieties of bread, pasta and rice. “These are higher in fibre than the refined white type and thus help overall bowel health and also are better for stabilising blood sugar.”
Avocados
Loaded with potassium and fibre and a high content of B and E vitamins, avocados are nutritional gold. Known for their good fats, they are easy to eat and versatile when it comes to preparation and very filling.
Honey
Molamphy also recommends honey as it contains natural minerals and vitamins. “These help with the metabolism of undesirable cholesterol and fatty acids, thereby helping to prevent obesity and undue weight gain. Honey also contains B vitamins, copper, magnesium and phosphorus. It is a medium GI food and has less of an impact on blood sugar levels than sugar.”
Eggs
A source of high-quality protein, eggs also contain a valuable fat called choline that is important for liver function, brain development, healthy muscles and metabolism. And there are about a hundred ways to eat them over iftar or suhour.
Cheese
Low- or medium-fat milk and cheese such as cottage cheese, feta, halloumi and ricotta are high in calcium and protein yet reasonably low in fat, so a perfect option for iftar, say nutritionists, especially for vegetarians. However, steer clear of high-fat dairy such as butter, cream, high-fat blue, soft and cream cheeses to avoid piling on the pounds.
