Celebrating Ramadan: A Time for Reflection, Nutrition, and Mindful Eating

Ramadan, the holy month of fasting for Muslims, is a time of spiritual reflection, gratitude, and togetherness. For Manal Elfakhani, a nutrition expert at Pennsylvania State University, Ramadan evokes fond memories of breaking fasts at the mosque with her family and savoring sweet semolina flour cookies—a tradition she now continues by baking them herself. Beyond its spiritual significance, Ramadan teaches the value of being mindful of the food we eat and the importance of having enough to sustain us. This year, Ramadan is set to begin this weekend, and for many Muslims, it will involve abstaining from food and drink from dawn to sunset for about a month.

While fasting is safe for most people, it’s crucial to approach it with careful planning and a focus on nutrition to make the experience as meaningful and healthy as possible. Certain groups, such as young children, the elderly, pregnant women, those menstruating or breastfeeding, and individuals with chronic health conditions like diabetes or heart disease, are exempt from fasting. For those with health concerns, especially if they’re on regular medications, it’s essential to consult a doctor before deciding to fast. As Elfakhani emphasizes, “You should be in a very good, healthy state in order to do this.”

Fueling Up for the Day: The Importance of Suhoor

The pre-dawn meal, known as suhoor, plays a vital role in helping individuals navigate the day ahead without food or water. Sonya Islam, a dietician at VCU Health, recalls how her mother would bring her a banana and a glass of milk when she was too tired to get out of bed for suhoor as a child. This simple yet nourishing meal—combining protein and fiber—reflects the wisdom of choosing foods that provide sustained energy throughout the day.

For a healthy suhoor, nutrition experts recommend incorporating a variety of food groups, including healthy fats like avocados and nuts, high-fiber and hydrating fruits and vegetables, and whole grains. Sugary foods, on the other hand, are not ideal because they digest quickly, leading to cravings and energy fluctuations. While a cup of coffee or tea might seem tempting to start the day, experts advise against it, as caffeine can dehydrate the body. Instead, hydrating with water and non-caffeinated drinks is the best way to prepare for the day ahead.

Staying Active and Energized During the Fast

Fasting can vary in duration depending on the time of year and geographical location, as the hours of daylight differ. It’s important to listen to your body and take it easy during the fast. Elfakhani, for instance, adjusts her schedule by slowing down during the day and catching up on work after the evening meal, known as iftar.

Staying active is another key tip for managing energy levels during Ramadan. Light physical activities, such as taking a short walk or stretching, can help keep the mind and body energized without overexerting yourself. For those who exercise regularly, timing workouts just before breaking the fast or later in the evening can help avoid dehydration and maintain energy balance throughout the day.

Breaking the Fast with Moderation and Mindfulness

When the sun sets and it’s time to break the fast, it’s important to do so in moderation. Overeating during iftar can leave you feeling sluggish and defeated, undermining the spiritual and physical benefits of fasting. Many people choose to break their fast with a glass of water or a hot drink, followed by fiber-rich dates—a tradition rooted in cultural and nutritional wisdom. After that, they might enjoy a few small appetizers and a modest main course. Waiting a few hours before snacking again allows the body to digest and helps prevent overindulgence.

As Zaiba Jetpuri from UT Southwestern Medical Center notes, “It’s more so about mindful eating and listening to when your body’s actually hungry as opposed to just overloading.” This approach not only supports physical well-being but also aligns with the spiritual goals of Ramadan, fostering a deeper connection with food, family, and faith.

Special Considerations for a Healthy Ramadan

While many people fast during Ramadan, it’s not for everyone. Young children, the elderly, and individuals with certain health conditions are exempt from fasting, and it’s important to respect these boundaries. For those who are pregnant, menstruating, or breastfeeding, prioritizing health and nutrition is crucial, and fasting should only be done under medical supervision if at all. Additionally, people with chronic diseases, such as diabetes or heart disease, should consult their doctors to determine if fasting is safe for them.

By approaching Ramadan with thoughtful planning, mindful eating, and a focus on nutrition, individuals can make the most of this sacred month—honoring its spiritual essence while safeguarding their physical and mental well-being.