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5 Tips for Having a Healthy Iftar

Iftar | Nutrition | Ramadan | Resources

Along with having a healthy suhoor, Iftar is the main meal of Ramadan, so it’s important that we make sure we break our fasts with food that is healthy and nutritionally balanced! 

A healthy iftar will allow us to stay energized to get the most out of our ibaadah during this blessed month, and to avoid any unwanted weight gain which is very common during this month due to unhealthy iftars. 

Here are 5 healthy iftar tips you can do to feel energized and good, and avoid feeling tired and drained during Ramadan:


  1. Slow down & savor

The Messenger of Allah, peace and blessings be upon him, said, “When one of you breaks his fast, let him break it with dates for they are blessed. If they are not found, let him break it with water for it is pure.” Sunan al-Tirmidhī 695

When you break your fast, try to avoid eating as much as you can and as quickly as you can. Start off by opening your fast with dates, a glass of water, and a bowl of fruit. Pray your maghrib salah and then sit down at the table for the rest of your meal. By the time you are done praying, you will realize that you are not actually starving and can eat at a slower pace, enjoying your food without overeating.

  1. Avoid fried foods

Try putting away the deep fryer this Ramadan. Use the oven to bake your food or use an air fryer instead. Both these methods help to decrease the amount of fat and calories that come from frying.

  1. If you must fry

If you have one samosa a day, that’s still thirty samosas in a month! If you must fry, or are invited to an iftar dinner with lots of fried goodies, try to limit your intake to one item only. This will allow you to enjoy your treat while not overindulging.

  1. Protein, protein, protein

Most iftars are carb heavy and lack protein. Be sure to include a source of protein at every iftar to provide your body with the required nutrients it needs after a long day of fasting. Examples of protein include not only chicken and fish, but also plant-based proteins such as lentils and beans.

Check out some of my balanced healthy iftar recipes that are packed with protein and nutrients such as this coconut chicken and vegetable curry, and this delicious vegetarian black bean burrito bowls with homemade crispy tortilla strips

Getty Images

  1. Swap sugary beverages with water 

It may be tempting to drink a tall glass of juice to quench your thirst, but you will be drinking lots of sugar AND calories! Stick with water. For flavor, infuse your water with lemon slices, mint leaves, and fresh fruit.


With Ramadan fast approaching, The Healthy Ramadan Guide will help you have the best Ramadan yet! With a 4 week meal plan, weekly grocery lists, healthy recipes for suhoor, iftar and post-iftar snacks, and a full 4-week fitness program and daily mobility routine to reduce aches and pain. Through simple healthy eating and exercise you will be able to enjoy delicious food and stay active without losing focus on the priorities of this blessed month. Order your copy of The Healthy Ramadan Guide today! 

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