Ramadan is a pious month that gives you a time for spiritual cleasing and growth. Muslims worship Allah and observe fasts for straight 30 days. They need to stand for long Taraweeh prayers. All these require a well-planned 30-day Ramadan special meal to stay hale and hearty. The important thing to bear in mind is that the reward of fasting should be given by Allah and not by you in the form of lavish meals.

It is most important to eat proper meal during Iftar and allow yourself to fast and last the following day.

During Iftar, break your fast with sugarcane juice. It is loaded with glucose and provides your body with instant energy. Or, replace all other fruit juices with a platter of fresh fruits loaded with fibre like apples, oranges, strawberries, blueberries, water melon and plums. Dates and sugar-free milk shakes are also good to be included in the diet of post-dusk meal to break the fast. These foods are rich in natural sugar and energy restoring nutrients. They are easy to digest and prevent constipation due to modification in meal timings.

Drink coconut water to rehydrate the body and stay hydrated for rest of the fasting day.

Avoid eating oily, sugary, spicy, and fatty or junk food. Instead, insist on eating boiled, baked or grilled food. Grilled or baked chicken, meat or fish are healthier options while retaining the flavour and taste of the food. You may also incorporate wholesome foods in your pre-dawn meals so as to avoid early hunger. These foods provide long-lasting energy of complex carbohydrates and high-fibre foods to stay on from sunrise to sunset.

Seafood rich in proteins, vitamins, minerals and omega 3 fatty acids are good to be included. Egg whites and dairy products like Greek yogurt are also rich in protein. So try to eat them every day during Ramadan.

Replace carbonated drinks, tea and coffee with buttermilk and lemon water. Caffeine drinks are diuretic and promote faster urination leading to dehydration.

Between Iftar and Suhoot, drink at least two litres of water to replenish the cells in your body. Drink slowly but more frequently to prepare your body well for next day fasting. These simple foods will help in avoiding health risks like headaches, dehydration, low blood sugar levels, dizziness and fatigue. They may provide you enough energy to last you throughout the day. All these foods decrease the feeling of hunger and prevent one from over-eating.

Eating wholesome or heavy meals in the evening to compensate the all-day-long fasting can adversely affect your health.

Use the time to cleanse your sins and care for the body and soul. Get closer to Allah by doing good deeds and staying on right eating track.