Ramadan meal times​

For Iftar (dinner)

Iftar is the time you replenish energy levels so every effort should be made to consume foods from all major food groups: fruit and vegetables, rice and alternatives, as well as meat and alternatives (which include dairy).

  • Fruit and vegetables
    Health Promotion Board (HPB) recommends 2 servings of vegetables and 2 servings of fruit per day. “Make sure you have 1 serving of fruit and 1 serving of veggie at each of your two meals,” says Ms Tan. Traditionally during Ramadan, dates are eaten at the start of Iftar to symbolise the breaking of the fast. Besides being an excellent source of energy, dates are also rich in potassium – helping muscles and nerves to function well. But don’t consume too much as dates are high in sugar!

  • Rice and alternatives
    Wholemeal bread, brown rice or wholegrain noodles are complex carbohydrates that provide the body with energy, fibre and minerals. Compared to sugary foods and desserts that burn quickly, they provide more stable and sustainable energy levels.

  • Meats and alternatives
    Incorporate protein rich sources such as lean meat, skinless chicken, fish, eggs, legumes and low-fat dairy products.

To keep your meals healthy, limit the use of oil and opt for steaming, grilling, baking or shallow frying instead. When choosing oils, you should also pick those that are high in unsaturated fats such as canola oil and soybean oil, says Ms Tan Sheau Kang, Dietitian, Department of ​Dietetics, Singapore General Hospital (SGH), a member of the SingHealth​ group.​​

Use this Ramadan to cultivate good dietary habits. By the time the fasting month ends, you will feel healthier.​

C​lick on the previous page to find out what you can eat during Suhoor.

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Ref: S13