How to eat smart during Ramadan 2025 for lasting energy and health

Ramadan begins on 19 February this year, marking a month of fasting for many Muslims worldwide. Dietitian Zhanna Nurbergen has shared advice on maintaining health through proper nutrition during this period.

Fasting during Ramadan triggers natural processes in the body, such as reducing fat and removing toxins. However, not everyone should fast—those with chronic illnesses are advised to consult a doctor first.

Nutrition plays a key role in staying healthy while observing Ramadan. Nurbergen recommends starting iftar with warm water and dates, followed by a 15-minute break before eating a salad. This approach helps digestion and prevents overeating.

For balanced meals, she suggests including bone broth, lean meats, fish, whole grains, vegetables, and fruits. Protein-rich foods should be eaten two to three times daily to sustain energy. Healthy fats and complex carbohydrates are also essential for a stable diet.

Avoiding processed foods is crucial. Nitrite-preserved meats, sweets, refined flour products, energy drinks, and greasy dishes can disrupt digestion and energy levels.

Following these dietary guidelines can help maintain health and energy throughout Ramadan. Proper food choices support the body's natural processes while reducing discomfort. Those with health concerns should seek medical advice before fasting.