Your Guide to a Healthy Ramadan
By: Nazima Qureshi, Dietitian & Nutritionist
Having a healthier Ramadan isn't about eating salads and avoiding all the cultural foods you enjoy. Instead, it is about optimizing your nutrition in order to have a more energized and productive month of fasting. How you feel during fasting is strongly linked to what you are eating during non-fasting hours. Below is a comprehensive list of resources to help you have a healthier and more energized Ramadan.
If you have any Ramadan-related questions, feel free to email me at
For more healthy and delicious recipes, click here.
Ramadan Meal Planning
These free 7-day Suhoor and Iftar Meal Planners will help guide you to make healthier choices to fuel your fasts during the month of Ramadan. Print out a copy of both meal planners and fill with your choice of foods using the guidelines provided. Post them on your refrigerator for you and your family!
The Ramadan Meal Plan
The Ramadan Meal Plan provides you with a simple 30 day meal plan for Ramadan that will take the stress and guess work out of your kitchen duties. These meals are healthy and will provide you with the nourishment required so that you have more energy for ibadah. The Ramadan Meal Plan includes weekly grocery lists, recipes, daily Sunnah checklist, and more! 20% of proceeds are donated to Orphan Care Projects via Islamic Relief Canada.
This article provides tips on how you can fast during Ramadan while breastfeeding in order to maintain your milk supply.
Get a snapshot of what my fasting day looks like to make the most of mine and my family's Ramadan. (Featured in SELF Magazine).
Hydration is key during long fasting days. In addition to drinking water, you can also eat these foods to help you stay hydrated. (Featured in Masalamommas).
Whether you are preparing iftar for guests or your own family, these hacks will save you time, pack in the nutrition, and wow everyone at the table. (Featured in Masalamommas).
The research on fasting includes a combination of animal studies and human studies and looking at different types of fasting. While there have been mixed findings, there are some promising health benefits to fasting. (Featured in Canadian Living).
Ramadan is the perfect time to build and create healthy habits to last throughout the year. Since you have limited time to eat, making healthier food choices will provide you with more energy and nourishment throughout the day. (Featured in IlmFeed).
Try these tips to transform your suhoor and have a more energized Ramadan. (Featured in Masalamommas).
Kids don't have to fast during Ramadan, but many want to take part to connect to faith and family. In this article, I share tips on how kids can safely fast. (Featured in CBC).
Ramadan for Health Professionals
Ramadan-Ready for Your Clients is an in-depth training for health professionals where you will receive up-to-date research, educational modules, resources, case studies, and support to transform the way you support your fasting clients. Use coupon code 200OFFPROMO to save $200 before May 7th!
Looking for a bit of support for your fasting clients but not a full training? Purchase the resources package to better support your fasting clients. Use coupon code 50OFFPROMO to save $50 before May 7th!