Tips for a Healthy Ramadan if you observe Ramadan
Ramadan is a special time of the year that brings increased spirituality, self-discipline, compassion and gratitude. If you fast during Ramadan, there are precautions you can take to stay healthy.
Key Attributes of a Healthy Ramadan
Sufficient calorie intake and balanced proportions of macronutrients: Protein, Fat, and Carbohydrates.
Prioritize Protein + Fiber: helps to keep full/satisfied during fasting. This also helps better control blood sugar when paired with carbohydrates.
Carbohydrates + Fats: Often consumed in large amounts at main meals. It is important to reduce total amount of both. The amount of carbs eaten at one time (example: at Suhoor) impacts blood sugar. Too much at one meal will result in higher blood sugar levels, increased lethargy, increased hunger, and more cravings.
| 1200 Calories | 1500 Calories | 1800 Calories | |
| Suhoor 40% total daily calories | 480 Calories | 600 Calories | 720 Calories |
| Mini Iftar 10% total daily calories Numbers to Know: 1 madjool date = 67 calories 1 deglet noor date = 23 calories | 120 Calories | 150 Calories | 150-180 Calories |
| Iftar/ Main Meal 40% total daily calories | 480 Calories | 600 Calories | 720 Calories |
| *If having a healthy snack/ Moreh: Limit to no more than 10% total daily calories | 120 Calories | 150 Calories | 150-180 Calories |
Weight Loss + Maintenance during Ramadan
With mealtimes and portions changing significantly during Ramadan, both weight loss and maintenance can be a challenge. It helps to monitor daily calorie intake.
Weight Loss
Individuals who are overweight, obese, or have Type 2 Diabetes may find that Ramadan provides a good opportunity to lose weight.
Weight loss may significantly improve glycemic control and may reduce cardiovascular disease risk.
A healthy target is a modest and gradual weight reduction of 0.5 to 2 lbs. per week.
To lose weight: you must be in a “calorie deficit” or consume less calories than your body needs.
Weight Maintenance
To maintain weight and prevent weight gain, you must eat your “maintenance calories”.
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Evenly distribute carbohydrate and total caloric intake between Suhoor and Iftar, plus 1-2 snacks if necessary.
The chart on page 1 shows how to distribute calories at mealtimes.
MEN
Weight Loss: 1500 Calories / day
Weight Maintenance: 1800-2000 Calories / day
WOMEN
Weight Loss: 1200 Calories / day
Weight Maintenance: 1500 Calories / day
What to Eat
Optimal Plate Breakdown:
50% non-starchy vegetables + 25% lean protein + 25% carbohydrates/ starch food
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Non-Starchy Vegetables: 50% of Plate
Non-Starchy Vegetable Sources Include: arugula, asparagus, beets, bell peppers, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, green beans, kale, mushrooms, spinach, sugar snap peas, tomatoes, zucchini
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Protein: 25% of Plate
Protein Sources Include:
Animal Protein: lean beef, pork (loin cuts), chicken, turkey, fish, eggs, dairy
Plant protein: nuts, seeds, beans, lentils, soy products (tofu, tempeh)
Important Protein Tip: most plant-protein sources are not only lower in protein content, but are ALSO carbohydrate sources. Prioritize lean animal protein if possible.
Carbohydrates: 25% of Plate
Carbohydrate Sources Include:
Whole Grains/ Complex Carbs: oats, brown rice, whole grain breads, whole-wheat pasta, barley, buckwheat, quinoa, rye
Legumes and beans: lentils, black beans, chickpeas, pinto beans, peas
Starchy vegetables: potatoes, sweet potatoes, yam, corn, cassava
Fruits: (YES, all fruits are “carbs”) banana, apples, oranges, berries, melons, mango, dried fruits (dates)
Refined grains: white bread, white rice, white pasta, pastries
Added sugars/ sweets: candy, cookies, cakes, sugar-sweetened beverages (soda, juice, honey, brown sugar, agave, syrups)
Dairy products: milk, yogurt
Common Carbohydrate Questions: “What about brown rice or whole wheat bread?”
Answer: While these carbohydrate sources are a bit higher in fiber content, the calories and total carbs compared to other options (white rice, white bread) are nearly equal.
What does this mean? While it is great to include more fiber in your diet(20-35g/day), if your goals include weight management or blood sugar management, the portion size or amount of rice/bread matters more than the type of rice/bread.
Other Important Notes on Diet:
Limit Fat
Limit Fat intake
Both the TYPE of fat and TOTAL AMOUNT are important.
Avoid saturated and trans fats as they increase LDL-C and cardiovascular disease risk. These are found in fatty meats, dairy, processed snacks, and fried foods.
Unsaturated fats or “healthy fats” increase HDL-C and lower LDL-C. These are also known as polyunsaturated (PUFAs) and monounsaturated (MUFAs). Sources include olive oil, avocado oil, and fatty fish such as salmon, sardines, and tuna.
The calories in ALL types of oil are almost equal. This means that even healthy oils like avocado and olive oil should be limited and used very sparingly if on lower calorie diet. (1 Tablespoon = 120 calories)
Other Important Notes on Diet:
Portion Size
It takes 20 minutes to register that you are full.
Avoid eating too quickly after breaking the fast as it often results in overeating. Large portions at once put more stress on the body and ultimately leads to lethargy and worse cravings.
Take your time, eat mindfully, and listen to hunger and fullness cues.
What to Avoid
Added sugar + excess intake of natural sugars (ex: juicing/smoothies)
Refined + simple carbohydrates (processed, stripped of fiber and nutrients) such as breads, pastas, cereals
Other high-starch foods: white potato, oats, white rice,
Sugar-sweetened beverages, smoothies, juice of all kinds, coconut water
Protein sources higher in saturated fat increase risk of cardiovascular disease. Do not consume in excess, this is including red and processed meats such as beef, lamb, hot dog, deli meat.
Ghee and foods high in trans-fat: fast food, cookies, margarine, butter.
| Foods to Avoid | Healthier Alternatives |
| High-sugar & saturated fat foods/ sweets: Ghulab Jamun, Rasgulla, Balushahi, Baklawa | Rasmalai, Barfee Recipe modifications: use fat free milk, egg whites |
| Cooked foods high in saturated fat: parathas, pastries cooked with butter, curries cooked in coconut oil | Chapattis made without oil. When making pastries: avoid butter and margarine. Use olive oil or avocado oil, while also reducing the total amount to help control calories. |
While grilling or baking will be the optimal cooking method in order to limit fat and calories, there are still ways to reduce both calories and saturated fat content of traditional dishes.
Try out some of these swaps for heart-healthy and leaner meals during Ramadan
| Common Cooking Methods | Try This Instead! |
| Deep Frying | Shallow Frying or Pan Frying: Rather than submerging food in oil, use a skillet/ frying pan with 1/2 inch of oil. |
| Frying | Air Frying: Allows for less oil, or elimination of oil. Try a spray oil to limit quantity (and lower calories and fat) |
| Curries with coconut oil | Curries with olive oil or avocado oil. These are heart-healthy unsaturated fats that can increase HDL-C (The “Good” Cholesterol). To reduce calories, reduce the total oil used (regardless of oil type!) Replacing oils with vegetable/chicken broths and stocks is another way to lower fat and calories. |
Nutrition Counseling
On-site appointments are available at Harlem and Queens Health Centers.
Telephone appointments are also available.
Amanda Heim
Nutrition Coach
New York Hotel Trades Council & Hotel Association of New York City, Health Center Inc.
My Funds Portal: send messages to “Nutrition” with any dietary questions.
E-mail: aheim@hotelfunds.org
