Easy ways to make Ramadan meals healthier and last longer!

​During meal times in Ramadan, Muslim families will typically gather round to enjoy a rich spread. After all, there is no better way to mark the start or end of fasting than with your favourite savoury foods. Or is there?​

“When deciding what to eat during Ramadan, remember that Iftar and Suhoor help sustain your fast the following day, so consuming the right food is important,” says the Department of ​Dietetics from Singapore General Hospital (SGH), a member of the SingHealth group.​

What foods to eat during Sahur/suhoor

For Sahur/suhoor (pre-dawn meal)

Sahur (suhoor) or the pre-dawn meal needs to be wholesome to provide enough energy to last during the long hours of fasting. Suhoor should include the following foods:

  • Fruits and vegetables
    Rich in fibre, fruits and vegetables are essentials during fasting as they increase the feeling of fullness and help prevent constipation. They also contain vitamins, minerals and phytochemicals that are vital for good health.

  • Rice and alternatives
    High-fibre carbohydrate foods like brown rice and wholemeal bread take longer to digest, helping to sustain energy levels longer.

  • Meat and alternatives
    Skinless chicken, fish and low-fat dairy products are a great source of protein while limiting your fat intake. Furthermore, they help repair and build body tissue, and build up your immune system. Consuming high-calcium dairy products also helps maintain strong bones. Those that are lactose intolerant can choose lactose-free milk or calcium-fortified soybean milk.​

​Click on the next page to find out what are the ideal foods to eat during Iftar (dinner).​​


Ref: S13

Check out our other Ramadan-related health articles:

Tips for Healthy Ramadan Fasting

Taking Medication During Ramadan

Exercising During Ramadan: How to Do It Safely

Tips for Safe Fasting When You Have Diabetes