7 Nutrition Habits To Stay Healthy And…

Ramadan can be an excellent chance for Muslims to stay healthy and productive, depending on following certain nutrition habits that can change their lives during this holy month.

Key Takeaways

“How can I
stay healthy and productive in Ramadan?”
1- Stay
hydrated
2- Pick the
right food for suhoor
3- Don’t
overeat on Iftar
4- Avoid sugary food

Last Reviewed: April 2026 | Sources: DrJobPro Hiring Data Q1 2026.

Muslims
around the world celebrate Ramadan this year starting from tomorrow, Tuesday 13^th
of April. A considerable part of this holy month is about fasting. Muslims stop
eating and drinking from sunrise to sunset, which is incredible.

Many people
think it’s normal to be constantly tired and unproductive in Ramadan, while it’s
not true. The nutrition habits in Ramadan play a massive role in giving Muslims
a better and healthier lifestyle.

Sometimes we
follow unhealthy habits that cause exhaustion and dehydration, especially with
our traditional foods and drinks. Most of them are full of sugar and fats; at
the same time, many people tend to eat vast amounts of food on Iftar.

Let’s talk
more about our habits in Ramadan and how to be more productive by following
healthier nutrition habits.

“How can I
stay healthy and productive in Ramadan?”

1- Stay
hydrated

To avoid
dehydration, you should drink at least eight glasses of water between Iftar and
Suhoor. You can also drink more fluids like juice, milk, and soup.

Keeping your
hydration levels is good for your body organs, helps blood pressure levels, and
avoids fasting exhaustion. Don’t forget to eat foods with water content like
fruits and vegetables.

Moreover, avoid drinking caffeine, as it might cause dehydration.

2- Pick the
right food for suhoor

Suhoor is an
essential meal in Ramadan, as it helps you go through the whole day of fasting.
Don’t ever skip it, because that will cause you tiredness and low blood
pressure for the entire day.

Fruits and
vegetables are essential on suhoor as they contain many fluids and help you
stay hydrated for the whole day.

Dairy products like yogurt and milk are also very beneficial when you have a long day of work and duties.

Additionally,
fiber-rich food keeps your stomach full during fasting, as it’s digested
slower.

Don’t forget to have healthy fats like olives.

3- Don’t
overeat on Iftar

Overeating
on Iftar harms your health, your body, and your digestion a lot. It also makes
you weigh a lot of gains and causes morning tiredness.

Eat your Iftar
slowly and enjoy every bite of it, as it takes your body twenty minutes to
register if the food you’ve eaten is enough or not.

If you eat a
lot of food suddenly, your body won’t have space to digest, and you won’t be enjoying
the taste of your meal.

4- Avoid sugary food

Eating foods
that are full of sugar and fats makes you feel thirsty for the whole day. It
also causes fatigue and weight gain.

Why make
your fasting difficult while it can be easier for you by following healthy
nutrition habits?

Avoid fried
food on Iftar. We know how much it’s hard to resist these kinds of food, but
you can find healthy and tasty alternatives.

Roasted and
baked food is also very delicious. You can find a lot of videos about great
recipes for healthy food.

Additionally, avoid having pickles or much salt on suhoor, as they cause dehydration.

5- Don’t forget
to exercise

Exercising helps you stay healthy and in shape during Ramadan. It also gives you a chance for a better fasting experience.

It’s
essential to know what kind of exercises your body can take during Ramadan. Avoid
high-intensity practices and go for simple ones. Walking, cycling, and slow
jogging can be great ideas.

Specific
times are better for exercising, like after Taraweeh prayers and before suhoor.

6- Have a
balanced meal on Iftar

Most Muslims
start their Iftar with three dates. They are rich in fibers, so they provide good
nutrition for the body after a long day of fasting.

After eating
dates, you can start with a salad, as they provide you with needed hydration
and help you eat less.

Go for proteins after that, like meat, fish, or eggs. Don’t forget about eating whole grains and rice, and they will provide you with a lot of energy and nutrition.

7- Eat
traditional food, just mind quantity

The traditional
food of Ramadan is a part of Muslims’ cultures. We understand that you cannot
give up on eating it.

The quantity
is all that matters when it comes to traditional foods. You don’t have to stop eating
all the traditional food, but pay attention to the amounts you consume.

There are also healthy recipes and alternatives for the fatty ones of them. You can use coconut oil for cooking, for example.

GET JOB OPPORTUNITIES

In conclusion,

Fasting doesn’t mean gaining excessive weight and starting unhealthy habits. You can take the chance of fasting to change a lot about your lifestyle and nutrition habits.