Balanced Iftar in Ramadan: A Practical Guide to Regaining Energy Without Overloading the Stomach

As the call to Maghrib prayer arrives during Ramadan, many rush to compensate for the long hours of fasting with large meals that may overload the digestive system and cause feelings of lethargy. Nutrition experts emphasize that choosing a healthy and balanced iftar meal is the most important factor in maintaining energy and hydration, ensuring a comfortable fast throughout the holy month.

Smart Start with Quick Energy

Experts recommend starting iftar with dates, as they are one of the best natural sources of easily absorbable sugars that provide the body with a gradual energy boost without causing a sudden spike in blood sugar levels. It is preferable to limit to two or three dates with a glass of water to replenish fluids and prepare the body for food intake.

Liquids and Soup: A Gentle Preparation for the Stomach

After long hours of abstaining from food and drink, the body needs hydration first. Drinking water is a crucial step to restore fluid balance, while warm soup, such as lentil or vegetable soup, helps activate the digestive system and replenish lost salts. It is advisable to avoid heavy or cream-rich soups at the beginning of iftar.

Light Proteins: The Foundation of Satiety and Energy Stability

Nutrition experts stress the importance of including proteins in the iftar meal, due to their role in enhancing the feeling of fullness and maintaining stable energy levels. Healthy options include grilled chicken, fish, lean meats, as well as legumes like lentils, chickpeas, and eggs. It is also preferable to rely on grilling, boiling, or steaming rather than frying.

Complex Carbohydrates for Long-Lasting Energy

After fasting, the body needs a sustainable energy source, which is provided by complex carbohydrates such as brown rice, bulgur, whole grain bread, and baked potatoes. These foods are characterized by their ability to regulate blood sugar levels and provide continuous energy that reduces feelings of fatigue.

Vegetables: An Indispensable Element

Vegetables play an important role in enhancing health during Ramadan, as they provide the body with fiber, vitamins, minerals, and antioxidants. Various salads with olive oil are an ideal choice that helps improve digestion and provides a feeling of fullness without increasing calorie intake.

Healthy Fats: A Necessary Balance

Healthy fats are an important part of the Ramadan diet when consumed in moderation, such as olive oil, unsalted nuts, and avocados. In contrast, experts recommend limiting fried foods that may cause digestive disturbances and feelings of lethargy.

Ramadan Sweets: A Calculated Indulgence

Despite the association of sweets with Ramadan rituals, excessive consumption may lead to weight gain and disturbances in blood sugar levels. Specialists recommend delaying the consumption of sweets until two hours after iftar or after Taraweeh prayers, with the possibility of replacing them with fresh fruits or low-sugar desserts.

A Suggested Model for a Healthy Iftar

Nutrition experts propose a balanced iftar meal model that includes:
Two dates with a glass of water
Lentil or vegetable soup
Grilled chicken breast
Half a cup of brown rice
A serving of fruit or a small piece of dessert

Golden Tips for a Healthy Iftar

Experts recommend eating slowly and avoiding overeating, with the option of dividing the iftar meal into two phases. It is also advised to drink plenty of water between iftar and suhoor and to avoid soft drinks and sweetened juices.