Table of Contents
Clinical nutritionist Dr. Sumaiya Petiwala reveals evidence-based strategies to optimize your fasting experience while maintaining energy, focus, and spiritual connection. Backed by 15 years of practice and WHO nutritional guidelines [3][7].
The Science-Backed Suhoor Guide
Essential Components for Morning Fuel
- Slow-Release Carbs: Oats, quinoa, whole wheat chapati (30-40g) [5][9]
- Quality Proteins: Greek yogurt, eggs, lentils (20-25g) [2][7]
- Healthy Fats: Avocado, nuts, chia seeds (1-2 tbsp) [6]
“Proper Suhoor composition can extend satiety by 43% compared to carb-heavy meals” – Journal of Islamic Medicine [8]
Iftar Strategies for Sustained Energy
| Traditional Food | Nutrition Upgrade | Benefit |
|---|---|---|
| Fried samosas | Baked lentil patties | 45% less fat, +8g protein [4] |
| Sugar syrup desserts | Date-walnut energy balls | Natural sweetness + magnesium boost [5] |
Pro Hydration Techniques
The 2-1-1 Water Formula
- 2 glasses at Suhoor
- 1 glass every hour post-Iftar
- 1 electrolyte-rich fluid (coconut water/buttermilk) [1][9]
Ready for Personalized Guidance?
Get your custom Ramadan meal plan based on:
– Health conditions
– Activity levels
– Dietary preferences
Expert Q&A
How to manage medication timing during fasting?
Consult our Medication Adjustment Guide for condition-specific advice [2][7].
