Ramadan Nutrition Guide 2021

ADNH Compass is proud to present The Ramadan Nutrition Guide 2021. We’ve collated the highest quality evidence-based information to bring you over 90 pages packed with all you need to know to optimise your health during Ramadan.

Ramadan is a special month for the Muslim community. It is a time for reflection, spirituality, and family. It is also an opportunity for self-restraint. People often lose weight and reduce their risk factors for heart disease during the Ramadan fast. Yet, it can be hard to be disciplined amidst all the delicious Ramadan foods, and exercising while you’re fasting can be tricky. Great tips of how you can experience a healthy month of Ramadan.

The Ramadan Nutrition Guide includes:


 1. Healthy Eating Tips During Ramadan

Healthy Eating routine is important at every stage of life and can have positive effects that add up over time. It’s important to eat a variety of fruits, vegetables, grains, protein foods, dairy products and fortified soy alternatives. When deciding what to eat or drink, choose options that are full of nutrients. Make every bite count.


 2. Ramadan Nutrition Tips

Top foods to eat to break your fast with, Ramadan beverages – When Ramadan falls during summer, hydrating the body after a long day of fasting becomes imperative. Refreshing drinks, during and after the Iftar, help the body to re-hydrate after losing a lot of liquids. Avoid beverages such as sugar-sweetened drinks and soft drinks as they are high in calories. 


 3. Healthy Recipes

The Ramadan Nutrition Guide, includes new recipes, 10 delicious and easy recipes, for a healthy suhoor & iftar & dessert to see you through the fasting days!


 4. Prevention of Fasting Side Effects

How to tackle some of the common struggles we face during Ramadan such as dehydration, lack of concentration and tiredness, weight gain, heartburn, cravings, early satiety, caffeine withdrawal and more!


 5. Exercise in Ramadan

Adding exercise to your daily routine during Ramadan is very beneficial as it helps you maintain a healthy weight and lifestyle. The time of your workout is just as important as what exercises you do. Exercising before iftar is beneficial because the body will use stored fat for energy, which leads to reduction in body weight and body fat.


 6. Wellness in Ramadan

Ramadan is a month of introspection, devotion, and self-discipline. During this intense month of abstinence from food and drink from dawn to dusk, it is very important to keep your mind and body strong and healthy. Although many people may complete their exercise routine during Ramadan, doing slow or moderate exercises are advised like brisk walk, slow jogging, yoga, cycling, cross training and light machine exercises at gym.


 7. Ramadan Cooking Tips

It’s easy to get caught up in a cooking storm especially during Ramadan. In the spirit of the fasting month, it is essential to remember to avoid overindulgence even when you cook. From reducing food wastages to repurposing your leftovers, the Ramadan Nutrition Guide has excellent tips and tricks to emulate during Ramadan.


  8. SAFE RAMADAN – Practices to avoid Covid 19

This year, Ramadan comes at a time when majority of people around the world are impacted with restrictions around the coronavirus pandemic. there are strict instructions to avoid gatherings during the holy month of

Ramadan. However, the spirit of Ramadan remains extraordinary, this Ramadan could become a time to self-reflect and better appreciate loved ones. You can use various video Apps to get in touch with family members and friends instead of visiting them.