Manal Elfakhani cherishes the memories of her childhood during the month of Ramadan. She recalls breaking her fast at the mosque with her family and savoring sweet semolina cookies, a treat she now knows how to prepare herself. Elfakhani explains that Ramadan emphasizes spiritual reflection and appreciating the blessing of having enough food to eat. During this holy month, many Muslims abstain from eating and drinking from dawn until sunset, a practice that is slated to begin this weekend.
While fasting is generally safe for most individuals, Elfakhani, a nutrition expert at Pennsylvania State University, advises that careful planning and attention to nutrition can enhance the experience during this significant time. Certain groups, such as young children, the elderly, and those who are pregnant, menstruating, or breastfeeding, are not required to fast. Individuals with diabetes, heart disease, or other chronic health conditions should consult their doctor before deciding to fast, particularly if they need to take regular medication.
“Being in good health is essential if you’re going to undertake fasting,” Elfakhani states.
Planning the Pre-Dawn Meal
When preparing for the pre-dawn meal, known as suhoor, nutrition professionals advise incorporating a variety of food groups to fuel the body effectively. Sonya Islam recalls how, as a child, her mother would bring her a banana and a glass of milk for suhoor when she was too exhausted to get out of bed. Now, as a dietitian at VCU Health, she understands the benefits of this meal, which combines fiber and protein for lasting energy.
“Choosing foods that provide sustained energy for as long as possible is critical,” Islam observes. Incorporate healthy fats, such as those found in avocados and nuts, along with high-fiber, hydrating vegetables and fruits. Avoid sugary foods, which can digest quickly and lead to cravings later. While the temptation for a cup of coffee or tea might be strong, experts advise staying hydrated with water and non-caffeinated beverages instead.
Breaking the Fast in a Balanced Way
The duration of the daily fast can vary geographically based on daylight hours. Experts suggest pacing oneself and being attentive to one’s body’s signals during fasting. Elfakhani, for instance, moderates her energy exertion during the day, focusing on her teaching commitments and catching up on tasks after the evening meal, known as iftar.
Engaging in a short walk or stretching can elevate energy levels and keep the mind alert. Those who regularly exercise might find it beneficial to work out just before breaking the fast or later in the evening to avoid dehydration. When the time comes for the iftar meal, it is important not to overconsume, as it can lead to fatigue.
Some people prefer to initially break their fast with a glass of water or a warm drink accompanied by fiber-rich dates. Following this, consider consuming a few appetizers and a modest main course. A few hours later, if needed, one can have a light snack.
“The focus is on mindful eating and being attuned to your body’s actual hunger signals rather than overloading,” comments Zaiba Jetpuri from UT Southwestern Medical Center.
