Which foods are appropriate to eat during Iftar?

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Regarding Iftar (breakfast)

Iftar is the perfect opportunity to restore energy levels, making it essential to include a variety of foods from all major food groups. It should offer a balanced mix of nutrients for a quick and effective energy boost. To ensure a nourishing meal, consider incorporating the following foods:

For breaking the fast for Iftar (dinner)

1. Dates

During Ramadan, it’s customary to begin Iftar by eating dates, symbolizing the breaking of the fast. Dates provide a quick energy boost and are packed with fibre, calcium, iron, and potassium. Despite their nutritional benefits, it’s best to enjoy them in moderation due to their high natural sugar content.

2. Complex carbohydrates

For a balanced diet, opt for meals that include modest servings of starchy carbohydrates like whole grains, rice, or flatbread. Prioritize whole grain varieties such as quinoa, lentils, buckwheat, bulgur wheat, or couscous to maximize nutritional benefits.

3. Meats and substitutes

Include a variety of protein-packed foods like lean cuts of meat, skinless poultry, fresh fish, eggs, beans, lentils, and reduced-fat dairy to support a balanced diet.

4. Healthy Eating Habits

During Ramadan, it’s best to steer clear of deep-fat frying. Instead, measure the oil you use while cooking and opt for lighter methods like baking, grilling, or air frying. Reheating oil repeatedly turns it into unhealthy saturated fat, which can be harmful to heart health.

5. Cut Down on Processed Foods

Reduce your consumption of deep-fried dishes and refined carbohydrates, including white bread, pastries, biscuits, and sugary desserts like baklava. Processed meats, fried chicken, burgers, and chips are high in unhealthy fats and should be avoided whenever possible.

Limit the intake of sugary treats at Iftar—small portions of traditional sweets like baklava or kunafa are fine, but moderation is key.

6. Watch Your Salt Intake

Excess salt can contribute to dehydration, which is a concern when fasting. Minimize the use of salty foods such as dressings, sauces, salted nuts, and crisps. Keeping your sodium intake in check will help maintain your body’s fluid balance throughout the fasting period.

7. Stay Hydrated

Drinking enough water is essential during Ramadan. Aim for at least 8 cups between Iftar and Suhoor to help your body stay hydrated for the next day’s fast.

Avoid caffeinated beverages like tea and coffee, as they can lead to increased urination and fluid loss. Similarly, steer clear of sugary drinks like fruit juices and sodas. Instead, opt for diet drinks or naturally unsweetened beverages like plain lassi or laban for better hydration.