- Healthy Meal Distribution: Divide meals into small, balanced portions throughout the day, including Suhoor (pre-dawn meal) and Iftar (breaking fast meal). Try to include proteins, healthy carbohydrates, good fats, fruits, and vegetables in each meal.
- Have Suhoor: Do not skip Suhoor as it is essential for providing the necessary energy throughout the day. Choose foods rich in proteins and fibers such as whole grains, eggs, milk, and vegetables.
- Avoid fatty and fried foods: Try to avoid fatty and fried foods during Ramadan, opt for steaming, grilling, or baking instead of frying.
- Drink enough water: Make sure to drink an adequate amount of water between Iftar and Suhoor to maintain good hydration.
- Have light snacks between main meals: Have light snacks such as fresh fruits, yogurt, healthy nuts, or green salads between main meals to avoid feeling excessively hungry.
- Control meal portions: Avoid consuming large amounts of food at Iftar, try to control meal portions to avoid feeling heavy and uncomfortable.
- Regular Exercise: Maintain regular exercise during Ramadan, but avoid intense workouts during daylight hours. It is preferable to do light exercises just before or shortly after Iftar.
- Take supplements if necessary: If you cannot meet your daily nutritional needs through food, consult a doctor for appropriate dietary supplements.
- Stay away from sugars and fizzy drinks: Avoid excessive sugars and sugary fizzy drinks during Ramadan, choose natural and healthy foods and beverages instead.
- Relaxation and adequate sleep: Ensure to get enough sleep and rest during Ramadan, as good sleep affects the body’s health and its ability to tolerate fasting.
English 
Arabic