Ramadan Nutrition Guidelines Issued by the Ministry of Health
On the occasion of Ramadan, the Ministry of Health emphasized, in a statement released Wednesday morning, the need to adopt a balanced and healthy diet throughout the month.
Key Recommendations
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Delay the “Suhoor” (pre‑dawn meal) – postponing this meal helps reduce feelings of hunger, thirst, and fatigue.
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Make Suhoor a complete, complex‑carbohydrate‑rich meal – include foods such as whole‑grain bread, bsissa, mesfouf, drou, along with vegetables and fruit.
- Pair the meal with a glass of milk or a pasteurised dairy derivative (e.g., leben, rayeb, yogurt, or ricotta).
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Avoid sugary foods – they intensify hunger and thirst.
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Limit salty, fatty, and stimulant‑rich foods, especially at Suhoor.
Breaking the Fast (Iftar)
- Start with a small amount of liquids – warm milk, non‑cold water, or diluted bsissa in water.
- Consume a few dates or a piece of fruit.
- Pause briefly, then continue the main meal, taking care to:
- Avoid excesses, particularly greasy or hard‑to‑digest foods.
- Chew thoroughly and eat slowly.
- Do not drink carbonated beverages – they can cause digestive disturbances and do not aid digestion.
- Do not combine red meat, white meat, and fish in the same plate.
Evening Advice
- Stay well‑hydrated by drinking enough water after Iftar.
- Engage in light physical activity about two hours after breaking the fast (e.g., a walk).
- Avoid staying up late; aim for 7–8 hours of sleep to ensure proper rest.
These guidelines aim to help the population maintain optimal health, energy levels, and digestive comfort during the holy month of Ramadan.
