Proper nutrition during Ramadan: what to eat for suhoor and iftar?

Health nutrition experts have presented detailed recommendations for proper nutrition during the holy month of Ramadan. The key meals are the evening iftar and pre-dawn suhoor.

What is best to eat for suhoor?

Experts emphasize the importance of choosing foods that provide long-lasting satiety and stable energy.
✅ Slow carbohydrates – oatmeal, whole grain bread, brown rice.
✅ Proteins – eggs, cottage cheese, cheese, chicken.
✅ Healthy fats – nuts, avocado, olive oil.
✅ Fruits and vegetables – they contain fiber and lots of water (cucumbers, tomatoes, watermelon).
✅ Water – drink plenty of water to avoid dehydration.

🚫 What to avoid eating for suhoor:
❌ Salty, spicy dishes – cause thirst.
❌ Sweets and white bread – quickly raise and then sharply lower blood sugar levels.
❌ Fatty and fried foods – create heaviness in the stomach.

What is best to eat for iftar?

Nutritionists recommend gradual breaking of the fast, starting with easily digestible food.
✅ Dates and water – traditional way, quickly restores energy.
✅ Soups – light but nutritious (lentil, chicken broth).
✅ Protein – chicken, fish, beef, legumes.
✅ Vegetables – salads, stewed dishes.
✅ Healthy carbohydrates – potatoes, whole grain cereals.

🚫 What to avoid eating for iftar:
❌ Carbonated drinks – irritate the stomach.
❌ Fatty and fried food – leads to overeating and heaviness.
❌ Overly sweet desserts – sharply raise blood sugar.

Following these recommendations will help believers maintain health and energy throughout the fast!