Healthy Iftar Menus

  • 3 dates, 4 oz fresh juice, and 1 cup vegetable soup with some pasta or crackers.
  • Pita bread with chicken, salad, and hummus and one or two pieces of Baklava.
  • Fruit salad with cream as appetizer followed by chicken with boiled rice, vegetable curry and mixed salad.
  • Baked fish with roasted vegetables or fish curry with rice, followed by sweet vermicelli or one piece of Jalebi (sweet).
  • Pasta cooked with vegetables and chicken or fish, and a slice of plain cake with home-made custard.

Healthy Suhoor Menus

  • 1-2 servings of fruits as an appetizer; 1-2 servings of whole wheat or oat cereal or whole wheat bread with a cup of milk.
  • A bowl of porridge with milk, one slice of toast, and a handful of unsalted nuts.
  • Wheat-based cereal with milk, a plain scone or crumpet, and an apple or banana.
  • A pear or an orange followed by a bowl of shredded wheat.
  • Cheese followed by one teaspoon of jam with crackers or toast, and a handful of dried fruits.

Handy Health Tips

  • Drink sufficient water after Iftar and before sleep to avoid dehydration.
  • Eat fruits at the beginning of the meal.
  • Consume a sufficient amount of vegetables at meals.
  • Avoid intake of foods with high sugar content, such as sweets.
  • Avoid spicy foods.
  • Avoid caffeinated drinks such as coke, coffee, and tea. Green tea or other herbal teas are recommended.
  • Engage in some kind of light exercise, such as stretching or walking. It is important to follow time management practices for Ibadah, sleep, studies, job, and physical activities/exercise.
  • Intake of a balanced diet is critical for maintaining good health, sustaining an active lifestyle, and reaping the full benefits of Ramadan.

Foods to Avoid

  • Junk food (chips and candies)
  • Processed food (ready-to-cook foods, frozen foods, etc.)
  • White flour (Maida)
  • Too many fried foods (try baking, grilling or roasting instead of frying)
  • Excessive sugary foods (save them for Eid)
  • Excessive carbohydrates (rice, potatoes, pasta, and so on)

Healthy Alternatives

  • Baked Samosas and boiled dumplings
  • Chapattis made without oil
  • Baked or grilled meat and chicken
  • Homemade pastry using just a single layer
  • Milk-based sweets and puddings
  • Chickpeas’ Chat
  • Yoghurt Raita with fresh salad
  • Corn on the cob