Ramadan is a good opportunity to cultivate your spirituality while developing a healthy lifestyle. It is the time to empty out your stomach and instead to feed your soul. We have composed a variety of dietary and health tips which will support you in fasting comfortably to enjoy the spiritual and physical benefits of this holy month to the fullest.

1. Don’t skip Suhoor, it gives you strength and vitality for the day. Try our recipe for Overnight Oats to save time.

2. Use the non-fasting hours between Iftar and Suhoor to hydrate your body, drink at least 8 glasses of water distributed in small quantities.

3. Don’t drink caffeinated drinks because they lead to a loss of fluids from your body. Herbal teas are a good alternative.

4. Have a consistent meal at Iftar with a balanced mix of fruits and vegetables, meat and complex carbohydrates, which provide your body with energy for a longer period of time.

5. Limit hot and salty dishes, fried food as well as fatty and sweet food to prevent thirst.

6. Exercise supports your digestion, so make sure to be active after Iftar, e.g. go for a walk or play outside with your kids. Besides, engage in low intensity exercise sessions just before Iftar, such as walking or yoga to avoid constipation.

7. Take your time and chew slowly when enjoying your starters at Iftar. It will prevent you from overeating later from main courses and desserts.

8. By using cooking methods like steaming and boiling instead of frying, your meals become not only easier to digest, but also more wholesome and richer in vitamins.

9. By having three regulated meals – Iftar, a light evening snack and Suhoor – you can avoid continuous snacking during the non-fasting hours.

10. Give your body and soul a rest. Vitalising sleep of 6-8 hours a day is important for your mental and physical regeneration.

11. Start Iftar with a bowl of soup. It helps replenish some of the body fluids lost during the day.

12. Never underestimate a simple salad. Rich in vitamins, minerals and fibre, vegetable salads provide a fresh burst to Iftar. Try our delicious Polenta Salad.

13. Use low fat dairy products instead of full fat options. They still provide a creamy taste and much calcium but have fewer calories.

14. Try to incorporate as much fruits and vegetables as possible in your meals. Cucumbers, tomatoes, watermelon or grapefruits contain a lot of water and help hydrating your body. But keep in mind that some fruits are rich in sugar, too.