Tips for Healthy Eating during Ramadan

What To Eat During Non-Fasting Hours

Natalia Otero Sancho

By Natalia Otero Sancho | Chelsea Nutritionist

Certified Functional Medicine Practitioner (IFMCP)
Registered Nutritionist MBANT CNHC FNTP

March 31, 2023

Ramadan is a holy month for Muslims all over the world, which requires fasting from dawn until sunset, a practice also commonly known as intermittent fasting.

Fasting during this period has been observed for centuries and while it is linked to numerous health benefits, some individuals can find it challenging, especially those who are new to it or have health issues, those going through chronic stress and for women during the week preceding their period.

As a functional medicine practitioner, I would like to share 5 tips on how to make the most out of this month by maintaining a healthy diet during non-fasting hours.

Tip 1: Maintaining Calorie Count & Nutrition Intake

Despite the reduced eating window, it’s still important to ensure that you’re getting all the essential nutrients and energy from food during non-fasting hours to support you during the rest of the day. You need to consume enough calories to fuel the body and it’s important to opt for nutrient-dense foods that keep you feeling full for longer.

Tip 2: Choosing Foods That Keep You Fuller For Longer

When observing intermittent fasting, choosing foods that release energy slowly into the body is important. This means looking for food with a low glycaemic index.

These are foods which are digested slowly (which is why you feel full for longer) and also help to maintain stable blood sugar levels.

Foods with a low glycaemic index include:

  • Whole grains
  • Vegetables
  • Fruits
  • Legumes
  • Nuts & Seeds


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