Ramadan 2025: What to Eat in Ramadan to Stay Healthy and Fit

The holy month of Ramzan has already started and it’s very important to stay fit & healthy while people from different age groups are observing fast it’s necessary to understand what all can be beneficial for your health.

Here are the Right Diet & Fitness tips from experts on how to stay healthy & fit during Ramadan

As per Noida based expert Dt. Swati Singh who is a Diabetes Educator & Nutritionist, during the Suhoor time one can choose complex carbs, & healthy fats.

She emphasize the importance of Hydration and ask people to drink enough water, coconut water, or buttermilk between Iftar and Suhoor.

Finally at Iftar as one Open fast it should be done with dates, lemon water, buttermilk, soups, and light meals like grilled chicken, dal, or quinoa.

However the Dietician has asked to avoid Fried, processed, and overly salty foods to maintain digestive health.

Similarly Mumbai based expert Shilpa Mittal who is the Founder at Shilps Nutrilife suggests Protein is very essential for Suhoor, keeping you full longer and stabilizing blood sugar.

She tells to include eggs, chicken, dal, pulses, milk, curd, and paneer.

Considering the importance of Right Exercise & Right Sleep Fitness & Wellness Expert from Ghaziabad Ms. Anshi Mahajan gave tips on engaging in light activities such as walking after Iftar to support your metabolism.

She has suggested to avoid strenuous workouts during fasting hours to prevent exhaustion and muscle breakdown.

Apart from that she gave tips on maintaining Sleep hygiene.

One should stick to a consistent sleep schedule, and if needed, take short naps to ensure your body gets the restorative rest it needs.

As per her For Suhoor (the pre-dawn meal), opt for slow-releasing energy foods like oats, whole grains, and vegetables. Proteins such as eggs and Greek yogurt will help preserve muscle and keep you feeling fuller for longer.

Through following these tips one can ensure to observe the fasts in a healthy way.