Some tips for what to eat and do in the time of suhoor and iftar to lead a healthy and strong fast.

1. Some Really Helpful Tips for Suhoor and Iftar
Ramadan isuponus and itis time we getbusyinreapingall of its blessingsandincreasingourgood
deeds.Firstletusall take a momentto thankAllah(SWT) forthe fact that He has givenusanother
Ramadan tobe benefitedfrom.Perhapsthe mostintegral physical partsof fastingare the morningand
eveningmealswhichwe all knoware calledSuhoorandIftar.People usuallyhave little tonoideaof
whattheyshouldessentiallyeatandtake duringthese timesthatwill benefitthemphysicallyandallow
themto remainfastingforthe restof the day.People usuallytendtoeatquite alotor random things
that can for the time beingcuthungerpangsbut can be troublesomeforthe restof the day. It justso
happensthatthe human bodyisa complicatedorganismandneedsspecificnutrientstomake itthrough
the day whichiswhyhere are some tipsforwhat to eatand do inthe time of suhoorandiftar to leada
healthyandstrongfast.
Let usjust preface thisbysayingthatthe opinionsexpressedhere onlygeneral knowledge basedonthe
researchof ZainabIsmail whoisan instructorfor Nadoona.Itgoeswithoutsayingthatif you are
sufferingfromsome conditionorare not certainif or/andhow to prepare yourself fasting,youshould
getin touchwitha Healthcare professionalimmediately. Itisalsoadvisedforpeoplewhoare having
trouble fastingeventhoughtheydidnotuse tohave itbefore toget a medical checkupASAPto
determine if there are concernsregardingBloodSugarLevel,DiabetesandBloodPressure amongother
things.
Withthat saidlet’sgetstarted.
Suhoor
1. Eat fruitsthatare highin watercontent.These fruitsinclude watermelons,pineapples,melons,
grapefruits,orange,andberriestoname afew.
2. Coconut waterisquite hydratingandhealthyanditisespeciallyrecommendedtodrink some during
suhoor.
3. Drink preferablyfreshfruitjuicesastheywill allow yourbloodsugartoremainrelativelystable during
the day.
4. Water is one of the biggestBlessingsof Allah(SWT) tousandit ishighlyrecommendedtodrinkat
least16 ouncesof waterduringsuhoortime to keepyourbodyrelativelyhydratedforthe restof the
day.
5. Get a lotof Protieninyourdietfor the requirednutrientstogetthroughthe day. Foodsthathave
proteinintheminclude eggs, OrganicCheese, PlainYogurtwhichisamust to name a few.
6. Butter andCoconut oil include fatsthatslow downthe breakage of sugarwhichallowsforsustained
levelsof bloodsugarthroughthe day.

2. 7. Though itmay be quite hard to believe andhardertodo,it isrecommendedtoavoidcaffeine asit
helpsindehydratingthe boywhichcanbe quite troublesome whenwe fastespeciallyinthe summer
months.
8. Avoidcereal andbread because dryprocessedcarbswill cause bloodsugarto drop sooner.
9. Though one can argue that eatingsweetsmayhelpinbloodsugarlevels, thisisnottrue so itis bestto
avoidthemespeciallyduringsuhoor.
10. Perhapsthe bestadvice togive isto eat lightandgive the bodywhatit wants,notwhat youthink
will helpyoulastthe day.
11. Didwe mentiontodrinkwater,yes.Drinklotsof water.
Iftar
1. Milk withdateswill refill the bodilyrequirementsof essential nutrientsandwill allow apersontoeat
lessat iftarwhichisobviouslyhealthy.
2. Like in suhoor,proteinisessential andalongwiththatcarbohydratesandfat.Meats of chicken,beef,
lamband fishcontainprotein.Potatoesandrice are richin carbohydratesandfatis foundinbutter,
olive oil andghee amongmanyotherthings.
3. Tomatoesand Cucumbersforthat sweethydrationof the bodilyfluids.
4. Like we mentionedabove,lowbloodsugarcanfollow duringfastingwhichcancause a persontofeel
dizzy.Itis recommendedtodrinkagoodamountof Orange Juice if available togetthatsugar levels
stable.
5. It is bestto avoidbreadand pastaat leastduringthe immediate time of the iftar.
6. It is still notrecommendedtoeatsweetsbecause theycanattribute tounstable bloodsugarlevels
afterfastingandincrease inbodilyfat.
7. 8-12 ouncesof waterare the leastrecommendedduringiftarforgettingyourself properlyre-
hydrated.
8. Drink at least8-12 ouncesof waterat Taraweeh.
9. Afteriftarit isbestto have a healthysnackinsteadof afull fledge enormousmeal.Eatfreshfruitsand
yogurtamong otherthings.
10. Ramadanis the besttime inthe year to lose some of the excessive weight.Eatinglessis
recommendedasthe metabolismisslow duringthesedayswhichcanhelpgreatlyingettingbackin
shape.

3. 11. I don’tthinkwe mentionedhow importantwateristoyourbody, didwe?Seriouslydrinklotsof
water.
Please keepthe UmmahinyourprayersthisRamadan,especiallythoseMuslimsthatare indire
hardshipsacrossthe world.
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