Manal Elfakhani appears again fondly on childhood reminiscences from the month of Ramadan. She would break her quick at the mosque with household and snack on candy semolina flour cookies that she’s since realized to bake herself.
Ramadan is about non secular reflection and the worth of getting sufficient to eat, she mentioned. For a few month, many Muslims don’t eat or drink from daybreak to sundown. This 12 months, it is set to start this weekend.
Whereas it is secure for most individuals to quick, planning forward and retaining diet in thoughts could make the month that rather more significant, mentioned Elfakhani, a diet professional at Pennsylvania State College.
Younger kids, the aged and people who are pregnant, menstruating or breastfeeding are exempt from fasting. Individuals with diabetes, coronary heart illness or different continual situations ought to discuss to their physician when deciding to quick, particularly in the event that they take drugs often.
“You need to be in an excellent, wholesome state as a way to do that,” Elfakhani mentioned.
Gas up
on the pre-dawn meal
For the pre-dawn meal referred to as suhoor, diet consultants suggest fueling up with a wide range of meals teams.
When Sonya Islam was too drained to crawl off the bed for suhoor as a toddler, her mom would deliver her a banana and a glass of milk. Now a dietician at VCU Well being, she sees the knowledge in that meal: a mixture of fiber and protein.
“Having sustained gasoline that may final for so long as attainable is essential,” she mentioned.
She suggests meals with wholesome fat in them — like avocados and nuts — in addition to high-fiber, hydrating greens and fruits. Sugary meals aren’t the very best concept since they digest rapidly and might set off cravings.
Whereas that cup of espresso or tea could also be tempting, consultants say it is best to combat the urge. As an alternative, hydrate with water and non-caffeinated drinks.
Break the quick moderately
The day by day quick’s length can range by location relying on the hours of daylight. Consultants say to take it straightforward and hearken to the physique whereas fasting.
Elfakhani tries to decelerate throughout the day in between educating stints and catches up on work after the night iftar meal.
Going for a brief stroll or stretching might help increase vitality ranges and maintain the thoughts lively. Individuals who train often could wish to work out proper earlier than breaking the quick or later within the night to keep away from dehydration.
On the night iftar meal, keep away from overeating as this may make the physique really feel sluggish.
Some select to interrupt their quick with a glass of water or a scorching drink and fiber-rich dates. After that, contemplate having a couple of appetizers and a small entree. Wait a couple of hours after which snack as wanted.
“It is extra so about aware consuming and listening to when your physique’s truly hungry versus simply overloading,” mentioned Zaiba Jetpuri from UT Southwestern Medical Middle.
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