Healthy Iftari Ideas for Ramzan – Dietician Ashu Gupta’s Nutrition Guide

Ramadan is a holy month for prayer, fasting, and intellectual growth. Muslims fast from sunrise to sunset during this time, which means they go for a long period of time without eating or drinking. 

While the fact that fasting has multiple emotional and physically advantages, it is important to break the fast in a balanced and healthful manner. Many people consume fried snacks, sugary drinks, and heavy meals at Iftar, which can lead to acidity, bloating, weight gain, and low energy levels.

Choosing the correct foods during Iftari can help sustain energy, enhance digestion, avoid dehydration, and promote general health, according to dietician Ashu Gupta. Let's look at nutritious Iftari ideas for Ramadan and healthful eating advice to maintain your body robust and active during the month-long fast.

Why Healthy Iftari Is Important During Ramzan

Following a 12- to 15-hour fast, your body requires:

• Drinking plenty of water
• Nutrient balance
• Simple-to-digest meals
• Natural sources of energy

After breaking the fast, eating heavy, greasy, and sugary foods very away might upset the digestive tract and make you feel uncomfortable. A well-balanced Iftar is beneficial.

• Restore blood sugar levels
• Prevent overeating
• Support metabolism
• Maintain weight
• Avoid fatigue and weakness

How to Break Your Fast the Right Way

Ashu Gupta, a dietician, suggests taking the following easy three steps:

1. Begin with water and dates.

Dates give you instant energy and natural sweetness. After extended periods of fasting, water aids in the body's rehydration.

2. Include Nutritious and Light Foods

Instead of fried foods, opt for soups, fruits, and light snacks.

3. Have a Well-Composed Supper

Your main meal should contain fiber, protein, and healthy fats. This technique helps in digestion and helps avoid unexpected blood sugar increases.

Healthy Iftari Ideas for Ramzan

Here are some nutritious and balanced Iftari options:

1. Dates and Coconut Water

Dates are high in potassium, fiber, and natural sugars. Dehydration can be prevented and lost electrolytes can be replaced with coconut water.

2. Bowl of Fresh Fruit

Seasonal fruits in a bowl offer:

• Organic sugars
• Vitamins
• Antioxidants
• Drinking plenty of water
• Steer clear of fruit chaat that has a lot of sugar syrup and salt.

3. Chaat Sprouts

Sprouts are rich in fiber and protein. For a nutritious snack, add chopped veggies, lemon juice, and a small amount of salt.

4. Vegetable Soup or Lentil Soup
Warm soup is gentle on the stomach and helps improve digestion. Lentil soup provides protein and keeps you full for longer.

5. Grilled or Roasted Snacks Instead of Fried

Instead of samosas and pakoras, choose:

• Grilled paneer
• Roasted chana
• Baked cutlets
• Air-fried snacks

This reduces excess oil intake and prevents weight gain.

6. Protein-Rich Options
Protein helps maintain muscle mass and keeps you satisfied. Good options include:

• Boiled eggs
• Grilled chicken
• Tofu or paneer
• Moong dal chilla

7. Healthy Drinks for Iftari
Avoid sugary drinks and sodas. Instead choose:

• Lemon water
• Buttermilk
• Coconut water
• Chia seed water
• Fresh vegetable juice

These help prevent bloating and dehydration.

Foods to Avoid During Iftari

Dietician Ashu Gupta advises limiting:

• Deep-fried snacks
• Sugary desserts
• Carbonated drinks
• Excess salt
• Refined flour items

These foods can cause acidity, indigestion, and weight gain.

Healthy Iftari for Weight Management

During Ramadan, a lot of people either feel weak or gain weight. A balanced Iftari may help in efficient weight control.

Tips for weight control:

• Regulate the amount of food you eat.
• Do not overeat.
• Make sure every meal contains protein.
• Between Iftar and Suhoor, stay hydrated.
• Take short walks to maintain your physical activity level.

Hydration Tips During Ramzan

When fasting, dehydration is prevalent. To maintain hydration:

• Eight to ten glasses of water should be consumed between Iftar and Suhoor.
• Steer clear of too much caffeine.
• Add foods high in water, such as watermelon and cucumber.
• Use coconut water to naturally add electrolytes.

Sample Healthy Iftari Plate (Dietician Recommended)

A balanced Iftari plate may include:
•    2 dates
•    1 glass water or coconut water
•    1 bowl vegetable soup
•    1 small bowl sprouts or fruit
•    Grilled protein option

This combination provides carbohydrates, protein, fiber, and hydration.

Common Mistakes People Make During Iftari

•    Eating too fast
•    Overeating of fried items
•    Drinking sugary drinks
•    Skipping protein
•    Not drinking enough water
Avoiding these mistakes can help maintain energy and digestion during ramadan.

Ramzan is a time for spiritual purification and self-discipline. By choosing healthy Iftari options, you not only honor your fast but also support your body’s health.