Savoring the Spirit of Ramadan In The UAE: Coach Grace’s Guide to Good Nutrition

Engage in fasting, reflection, and spiritual growth this Ramadan. Discover mindful and nutritious eating to support your well-being.
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The Benefits Of Good Nutrition During Ramadan In The UAE

Article Contributor: Grace

Greetings, dear readers! I’m Coach Grace, and I’m delighted to embark on a journey with you to explore the realms of good nutrition during the holy month of Ramadan. 

As we engage in the practices of fasting, reflection, and spiritual growth, let’s delve into the nourishing choices we can make to support our well-being. Join me in discovering how to savor the spirit of Ramadan through mindful and nutritious eating, as we navigate the trials and rewards of fasting, ensuring that our bodies are well-cared for during this sacred time.

Table Of Contents

Balanced Iftar Meals:

Breaking your fast with a balanced meal is absolutely pivotal to maintaining and sustaining your energy levels throughout the entirety of the night. Following a day of fasting, it’s crucial to replenish your body’s depleted energy stores with foods that are not just filling but also offer a slow and sustained release of energy, ensuring you don’t experience a sudden crash. To achieve this, make it a point to aim for an ideal combination of essential macronutrients in your Iftar meal.

Incorporate a variety of carbohydrates—preferably complex ones such as whole grains, brown rice, or legumes—that will gradually break down and supply a steady stream of glucose to your system. Proteins are equally important; they play an integral role in muscle repair and growth. Including good sources of protein like lean meats, fish, or plant-based alternatives such as lentils and chickpeas, can contribute significantly to your overall well-being during Ramadan.

Moreover, do not overlook the importance of healthy fats. Avocados, nuts, seeds, and olive oil are excellent options that not only add flavor but also provide long-lasting energy and support healthy cell functions. Lastly, integrating a myriad of colorful vegetables into your Iftar meal is an effective strategy to boost your intake of essential vitamins and minerals. These nutritional powerhouses deliver antioxidants and fiber, which are beneficial for digestion and overall health.

This comprehensive approach to composing your Iftar meal is designed to help maintain optimal blood sugar levels, rebuild and nourish your muscles after a day of abstaining from food, and ensure that your body is replenished with vital vitamins and minerals necessary for good health. Paying close attention to these dietary considerations can significantly enhance your Ramadan experience, keeping you feeling energized and well-nourished throughout the holy month.

Nutrient-Rich Iftar Ideas:

  1. Grilled fish or lean meat with quinoa and roasted vegetables – an excellent source of protein and omega-3 fatty acids, which are essential for maintaining heart health and overall wellbeing. Including grilled options over fried ones can reduce unnecessary calorie intake while still providing a satisfying meal after a day of fasting.

  2. Lentil soup with whole grain bread – a comforting, fiber-rich option that aids digestion and provides a hearty dose of nutrients. Lentils are a great source of protein for those looking for plant-based alternatives, and coupling them with whole grain bread ensures you’re getting complex carbohydrates for sustained energy release.

  3. Mixed salad with chickpeas and a light vinaigrette – a perfect blend of legumes and greens for a satisfying crunch and a powerhouse of nutrition. Chickpeas add a good amount of protein and fiber to the meal, making this salad not only refreshing but also filling and beneficial for blood sugar control.

Incorporate Healthy Snacks:

Maintaining a balanced diet during the time between Iftar and Suhoor is crucial for sustaining energy levels, as well as supporting overall health and well-being. Mindful snacking plays an important role in this balance. Instead of giving in to the temptation of sugary or deep-fried snacks that offer little nutritional value and may lead to spikes and dips in blood sugar levels, it’s far more beneficial to choose healthier snack options. 

Look for snacks that are rich in nutrients and can provide a sustained source of energy. Ideally, your snacks should be a combination of fiber, protein, and healthy fats. These components work together to moderate appetite and maintain a consistent level of energy, thus preventing those all-too-common overeating episodes during larger meals.

Healthy Snack Options:

To ensure you are selecting the best snacks to benefit your health, here are a few carefully chosen options that are not only nutritious but also delicious:

Fresh fruit with a handful of nuts – This combo is not only quick and simple to prepare but also packs a punch in terms of nutritional content. Fresh fruits provide a diverse range of vitamins and are rich in antioxidants, which are essential for protecting your body against oxidative stress. 

When paired with a handful of nuts, you also get a good dose of essential fatty acids which are vital for brain health and maintaining healthy skin.
Greek yogurt with berries and a drizzle of honey – Greek yogurt is an excellent probiotic food that supports gut health, and when topped with a colorful assortment of berries, it becomes a high-antioxidant snack. Berries such as strawberries, blueberries, and raspberries add a burst of flavor and are packed with vitamins. A drizzle of honey not only enhances the taste but also offers antimicrobial properties and a hint of natural sweetness without the need for refined sugar.

Hummus with raw vegetable sticks – Hummus, made primarily from chickpeas, is a Mediterranean staple that is both satisfying and creamy. It serves as an excellent source of plant-based protein and is complemented perfectly by the crunch and nutritional punch of raw vegetables. This snack is a tasty method to increase your daily vegetable intake, providing essential vitamins, minerals, and fiber that aid in digestion and overall health.

Through incorporating these wholesome snacks into your routine, you’ll likely notice improved energy and satiety, which can greatly contribute to a more fulfilling and health-conscious fasting experience.

Optimal Hydration

Maintaining an adequate level of hydration is paramount during the holy month of Ramadan. Given that individuals are fasting for significant stretches of time, it becomes especially important to replenish the body’s water levels effectively. To combat the potential dehydration that comes with long periods of not consuming any fluids, one should be strategic about the timing and methods of rehydration.

In the pre-dawn meal, known as Suhoor, include foods with high water content to help sustain hydration throughout the day. Similarly, when breaking the fast at Iftar, focus on consuming foods that contribute to your overall fluid intake. Look for water-rich fruits like watermelon, strawberries, and peaches. These not only quench thirst but provide essential nutrients as well.

Vegetables such as cucumbers, lettuce, and zucchini also have a high-water content and can play a role in maintaining your hydration. Additionally, integrating broths and soups into your meals can increase liquid consumption, which can be both nourishing and hydrating.

It’s vital to understand that hydration extends beyond simply drinking water; it encompasses a holistic approach that includes dietary choices. By incorporating these hydrating foods into your Suhoor and Iftar, you can help ensure your body remains adequately hydrated throughout the fasting hours. Remember, proper hydration is key to feeling your best while observing Ramadan.

Hydrating Food Choices During Ramadan:

Ramadan is a time of spiritual reflection, but it’s also important to manage your physical well-being by staying hydrated, especially when fasting can span over many hours. Proper hydration is key, and including hydrating foods in your Iftar (evening meal) and Suhoor (pre-dawn meal) can be particularly beneficial.

  • Watermelon slices or cucumber with a pinch of salt – these fruits are not only filled with water, but they also replenish the natural salts lost during the day. The watermelon’s sweet juiciness and the cucumber’s crisp texture provide not only a quench for thirst but also an enjoyable and refreshing taste sensation that’s light on the stomach.

  • Soups and stews with a high-water content – soups and stews are an excellent way to combine nourishment with hydration. They can serve as a comforting introduction to your meal, gently preparing your digestive system after a day of fasting. Beyond their soothing effect, these dishes offer the much-needed warmth and can carry a variety of nutrients depending on the vegetables, lentils, or meats used in preparation.

  • Herbal teas and infused water with fresh herbs – herbal teas, such as peppermint or chamomile, and water infused with fresh ingredients like lemon, mint, or berries can serve as inventive and flavorful methods to increase your fluid intake. These drinks are not only aromatic and pleasant to the palate but also bring an array of health benefits, from aiding digestion to imbuing your body with antioxidants.

By incorporating these hydrating food options into your Ramadan routine, you can help maintain your hydration levels, ensuring that you can focus on the spiritual aspects of the month with a strong and nourished body.

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Thoughtful Suhoor Planning for Sustained Energy:

Suhoor, the pre-dawn meal, is not just a tradition; it serves as the nutritional foundation of your day during Ramadan. It sustains you from dawn to dusk, and therefore, making informed choices about what to eat can have significant effects on your energy levels and overall well-being. To commence a day of fasting with vigor and vitality, it’s advisable to focus on foods that are rich in complex carbohydrates, proteins, and healthy fats, all of which provide lasting energy and help maintain blood sugar levels. When planning your Suhoor, be particularly mindful to limit intake of sugary and processed foods. These can quickly spike your blood sugar levels, leading soon after to unwanted energy crashes. Instead, give precedence to natural, wholesome ingredients that will offer slow-releasing energy, keeping you nourished and focused throughout your day.


In-Depth Suhoor Nutrition Tips for Optimal Well-being:


  • Overnight oats with nuts and dried fruits – A marvelous choice, especially for those who prefer to maximize their rest instead of cooking in the early hours. Preparing overnight oats is effortless, and the result is a delightful, nutritious breakfast that does its magic while you sleep.

  • Whole grain toast with avocado and poached eggs – A perfect blend of good carbs and proteins with the creamy texture of avocado offering heart-healthy monounsaturated fats. It’s a delicious combo that ranks high in both nutrients and satisfaction.

  • Vegetable omelet with whole grain bread – Incorporating a variety of vegetables into your omelet is not only a tasty way to start your morning but also ensures you get a considerable dose of fiber and protein. Pair it with whole grain bread for an even more substantial meal that’s guaranteed to keep you feeling full and energized.

Mindful Eating Practices:

Cultivating mindfulness while dining can profoundly transform your relationship with food. Embrace the spirit of mindfulness during meals by consciously slowing down the pace at which you eat. Take time to savor each bite, fully experiencing the blend of flavors and the textures that grace your palate.

Paying meticulous attention to your body’s signals for hunger and fullness not only aids in healthy digestion but also substantially enhances the overall enjoyment and experience of your meals. By committing to be wholly present in the moment, without the intrusion of day-to-day distractions, you’ll discover a heightened level of satisfaction in the portions before you and develop a deeper appreciation for the intricate flavors and textures of what you are consuming.

This intentional practice serves as a gentle reminder to cherish the nourishment provided by each meal and the joy it can bring into our lives.

Mindful Eating Habits:


  • Make it a habit to stow away electronic devices during meal times. This conscious act will help reduce the myriad of distractions that commonly vie for our attention. With fewer interruptions, you are better positioned to listen intently to your body’s natural signals of hunger and satiety, fostering a healthier eating rhythm.

  • Consciously chew your food thoroughly, allowing yourself to delve into the symphony of flavors that unfold with each bite. This deliberate practice promotes better digestion and contributes to a feeling of satiety, encouraging a more measured and enjoyable eating experience.

  • Reserve a quiet moment of gratitude both before and after eating. Reflect on the effort, intention, and care that went into preparing your meal. Acknowledge the sustenance and nourishment it provides to your body. This ritual helps cultivate a sense of thankfulness for the food you have, the hands that prepared it, and the earth that supplied it, deepening your connection with the act of eating.
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