Istanbul: As Muslims worldwide observe the holy month of Ramadan, many are reevaluating their eating habits to maintain energy during the extended fasting hours. Nutrition experts emphasize the importance of a balanced approach to suhoor and iftar, focusing on whole foods, hydration, and mindful portions to support health, productivity, and well-being throughout the month.

According to Anadolu Agency, Nazima Qureshi, a dietitian and co-author of The Healthy Ramadan Guide, highlights that while fasting can be challenging, especially with varied cultural food traditions, specific strategies can help fasters remain energized and productive. She advises incorporating cultural foods mindfully during communal meals.

Qureshi points out that modern lifestyles, including increased coffee consumption and reliance on processed foods, have influenced fasting experiences. She notes that caffeine intake should be managed carefully, suggesting coffee at suhoor if possible, but avoiding it in the evening to prevent sleep d
isruption. Processed foods, she warns, are calorie-dense yet nutrient-poor, which can lead to fatigue despite consuming large quantities.

For suhoor, Qureshi recommends steering clear of simple carbohydrates like white bread or sugary cereals that cause blood sugar fluctuations. Instead, she suggests whole grains with protein and healthy fats to sustain energy. An ideal suhoor meal should include carbohydrates, protein, healthy fats, and adequate hydration, such as eggs with whole-grain toast and vegetables or oats with yogurt and berries, accompanied by 500 to 700 milliliters of water.

At iftar, Qureshi advises against breaking the fast with fried foods. Instead, she recommends starting with dates, water, and fruit, followed by a balanced meal. Consuming fried foods after prayer can help maintain a balanced diet. She also encourages incorporating traditional foods while ensuring a balanced plate, suggesting pairing chosen carbohydrates with proteins like chicken or kebabs, and including vegetables such as
salads or stir-fried options.

According to Qureshi, symptoms like dizziness, headaches, and weakness often result from inadequate hydration and poor eating habits during non-fasting hours. Insufficient water intake and heavy or sugary late-night foods can decrease energy levels the following day. To avoid feeling drained, she recommends lighter snacks such as fruit, yogurt, or smoothies during non-fasting times.