A healthy breakfast during Ramadan: Your complete guide to energy and vitality

After long hours of fasting during the holy month of Ramadan, the moment of breaking the fast arrives, eagerly awaited by everyone. This is not only to quench hunger and thirst, but also to replenish the body's energy and nourish it with the essential nutrients lost during the day. Choosing a healthy and balanced Iftar meal is not merely a luxury, but a necessity for maintaining the energy and vitality needed to perform religious duties and daily tasks the following day. An unhealthy Iftar meal can lead to lethargy, indigestion, and weight gain, diminishing the joy and spirituality of the blessed month.

The historical and spiritual context of breakfast

Since the dawn of Islam, breaking the fast during Ramadan has been linked to simple, healthy customs and traditions. The Prophet Muhammad (peace be upon him) would break his fast with fresh dates; if none were available, then with dried dates; and if neither were available, then with a few sips of water. This prophetic tradition embodies great nutritional wisdom. Dates provide the body with easily absorbed natural sugars that quickly restore energy levels, while water replenishes lost fluids and quenches thirst. Over time, iftar meals have evolved and become more diverse, but the fundamental principle remains: to gently and gradually provide the body with what it needs.

The basic steps for a perfect breakfast

To maximize the benefits of breakfast and avoid overburdening the digestive system, it is advisable to divide the meal into stages:

1. Breaking the fast: Dates and water

Start by eating three dates with a glass of water or milk. Dates are a rich source of natural fiber and easily absorbed sugars like glucose and fructose, giving the body an immediate energy boost without straining the pancreas. They are also rich in potassium and magnesium, two essential elements for healthy muscles and nerves.

2. Prepare the stomach: warm soup

After performing the Maghrib prayer, have a bowl of warm soup. Soup helps to hydrate the body and replenish fluids, and it also prepares the stomach for the main course. Choose soups rich in vegetables and fiber, such as lentil soup, vegetable soup, or oat soup. To prepare it healthily:

• Use fresh vegetables such as carrots, tomatoes and zucchini.
• Reduce the amount of salt and fat, and replace ready-made stock cubes with natural stock.
• Add natural flavors such as aromatic herbs like thyme and rosemary.

3. Main course: Balance is key

The main dish should be well-balanced and contain all the essential nutrients:

• Lean proteins are essential for building tissue and promoting satiety. Choose grilled or boiled meats, skinless chicken breasts, or fish. Legumes such as chickpeas, beans, and lentils are also excellent sources of plant-based protein.
• Complex carbohydrates provide a steady and sustained source of energy. Replace white rice and white bread with whole grains such as brown rice, bulgur, quinoa, or wholemeal bread.
• Fresh vegetables: A healthy breakfast table is not complete without a colorful salad, as it provides the body with vitamins, minerals and fiber that facilitate digestion.

Foods and drinks to avoid at breakfast

To maintain your health and avoid feeling sluggish and lethargic, it is important to avoid certain foods and drinks:

• Fried and fatty foods: such as samosas and fried potatoes, which cause indigestion, heartburn and increase calories.
• Sugary sweets cause a rapid spike in blood sugar followed by a sharp drop, leading to feelings of hunger and lethargy shortly afterward. Replace them with fresh fruit.
• Sweetened and caffeinated beverages: Soft drinks and processed juices are high in empty sugars. Caffeinated beverages like coffee and tea are diuretics and may increase fluid loss from the body.

The importance of hydration between Iftar and Suhoor

Hydration is just as important as food. Make sure to drink enough water, about 8 to 10 cups, spread out between Iftar and Suhoor to replace lost fluids and avoid dehydration the following day. Following these simple guidelines will ensure a healthy Iftar that gives you the energy you need and helps you enjoy the spiritual and physical benefits of fasting.