By CHN Nutritionist: Concepcion Bulo MS, RD, CDN

Ramadan, which is a holy month of fasting for Muslims, starts in the beginning of May. Food and water are allowed before sunrise and after sunset. Foods eaten during this time, like any fast, should be nutrient dense, high in fiber, and hydrating. Here are some tips to navigate the month:

Before Sunrise Meal (aka Suhoor)

  • Try to include a high-fiber early breakfast like oatmeal with milk. This is rich in fiber and protein. It will keep you full for longer and your energy level up for at least half the day.
  • Avoid caffeine drinks. These drinks can lead to dehydration faster.

During the Day

  • Find a relaxing activity to get your mind off food.
  • Take frequent breaks from work or schoolwork. Go for a walk to get your oxygen flowing, which helps boost your energy level.
  • Choose entertainment wisely—shows that feature cooking and food will just lead to cravings!
  • Plan ahead by thinking what foods will be available at Iftar. Your meals should include carbs, protein, fruits, and veggies.

After Sunrise Meal (aka Iftar)

  • Pace yourself. Have water and a small snack before filling up on everything else.
  • Try to include hydrating fruits and veggies into your meals. These could be things like melon, strawberries, cucumber, and leafy greens. Try to avoid eating too many deep fried foods like samosas and pakora, and heavy desserts like gulab jamun, jalebi, badam halwa, and barfi.

Stuffed Dates:

(Makes 1 serving)                                      


4 Medjool dates
2 tablespoons natural peanut butter/almond butter
4 almonds

To make:

  1. Slice each date long ways. Open the date and take out each pit.
  2. Stuff each date with 1/2 tablespoon of nut butter.
  3. Place one almond on top of nut butter inside date.