To stay healthy and energetic during Ramadan, make sehri a slow-release meal with protein, fibre and complex carbohydrates (for example roti or rice with eggs, dal, doi and vegetables), break the fast gently at iftar with water and dates, then eat a balanced meal rather than a large plate of fried food. Drink water steadily between iftar and sehri, limit very salty and sugary foods that increase thirst, and keep some light activity like walking after iftar. People with diabetes, heart or kidney disease, and pregnant women should speak to their doctor before fasting.
- Don’t skip sehri. It’s what keeps your energy steady through the day.
- Open the fast with water and dates, then pause before the main meal.
- Fried iftar foods are fine occasionally, but shouldn’t be the whole meal.
- Spread water through the evening instead of drinking a lot at once.
- Plan balanced meals with the free Smart Diet & Nutrition App.
The iftar slump
Picture a family iftar table in Dhaka: piyaju, beguni, chop, jilapi, muri makha, haleem and a jug of sweet sharbat. It’s one of the happiest moments of the day. But an hour later, everyone feels heavy and sleepy, and by midnight the thirst kicks in. By the second week, some feel more tired than they did before Ramadan.
Nothing needs to be banned. A plate that starts with dates and water, includes some protein and vegetables, and keeps fried items to a small portion can preserve the joy of iftar and leave you feeling far better for taraweeh and the next day’s fast.
A balanced sehri
Example: 2 roti, 2 eggs or a bowl of dal, mixed vegetables, a cup of doi, a banana and two glasses of water.
A healthier iftar plate
- Break the fastWater and 1 to 3 dates.
- PausePray Maghrib or wait 10 to 15 minutes. It helps you avoid overeating.
- Start lightFruit, a bowl of soup, or chola with cucumber and tomato.
- Main mealProtein (chicken, fish, eggs, dal), vegetables and a moderate portion of rice or roti.
- Fried items in moderationOne or two pieces of piyaju or beguni, not a full plate.
- Drink water steadilyA glass every hour or so until sehri.
Smart swaps for iftar
| Common choice | Lighter option |
|---|---|
| Sweet sharbat or soft drinks | Water, lemon water with little sugar, plain lassi |
| Deep-fried chop and beguni | Baked or air-fried versions, or just one piece |
| Jilapi every day | Fresh fruit most days, sweets occasionally |
| Very salty muri makha with chanachur | Muri with chola, cucumber, tomato and less chanachur |
| Large haleem bowl late at night | A smaller bowl earlier in the evening |
Staying hydrated
- Aim to drink most of your daily water target between iftar and sehri, spread out.
- Eat water-rich foods: watermelon, cucumber, oranges, soups.
- Limit very salty food, which increases thirst the next day.
- Tea and coffee are fine in moderation, but don’t rely on them for fluids.
Activity during Ramadan
Light exercise is best done after iftar or before sehri. A 20 to 30 minute walk after iftar, or gentle stretching, helps digestion and energy. Avoid intense workouts in the hottest part of the day while fasting.
Plan your Ramadan meals
Use the free Smart Diet & Nutrition App to check your calories and protein for sehri and iftar. For more, read how much water you need and our list of high-protein Bangladeshi foods.
Sources
Frequently asked questions
What should I eat at sehri to stay full?
A slow-release meal with complex carbohydrates, protein and fibre, such as roti or rice with eggs or dal, vegetables, doi and fruit, plus water.
How should I break my fast?
Start with water and a few dates, pause for prayer or 10 to 15 minutes, then eat a balanced meal with protein and vegetables.
How can I avoid thirst during Ramadan?
Drink water steadily between iftar and sehri, eat water-rich foods and limit very salty foods such as chanachur and pickles.
Is fried iftar food unhealthy?
Occasional fried items are fine, but making them the whole meal can cause heaviness and thirst. Keep them to a small portion.
Who should talk to a doctor before fasting?
People with diabetes, kidney or heart disease, high blood pressure, pregnant or breastfeeding women and anyone on regular medicines.
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