The fasting period of Ramadhan lasts from sunrise to sunset and serves as a time for self-reflection and religious devotion. Sedentary individuals need to select their meals properly because they require specific foods to maintain their body weight while experiencing fullness and sustained energy and hydration. Experts recommend that sedentary adults should consume 1,200 to 1,600 kilocalories throughout Ramadhan based on their age and sex and body size. Smart eating supports weight maintenance because it helps people avoid daytime fatigue and lightheadedness and digestive issues during extended fasting periods.

Suhoor, which is the meal before dawn, represents the most important meal of the day. The combination of slow-digesting carbohydrates and fiber and protein-rich foods provides sustained energy and helps maintain satiety for an extended period. A portion of oats with chia seeds and low-fat milk contains 250 to 300 kilocalories and 6 to 8 grams of protein and 5 to 6 grams of fiber. About 12 g of protein, 220 kcal, and essential vitamins like choline and B12 are found in a small whole wheat roti with two boiled eggs. 200–250 calories, 10 grams of protein, and probiotics that aid in digestion can be found in Greek yogurt or curd with flaxseed and a small apple.

During Suhoor, the body requires water because dehydration causes health issues. Drinking two to three glasses of water along with hydrating foods can help prevent dehydration, which leads to daytime fatigue. Because it keeps electrolyte levels stable in hot weather, lemon water with salt added becomes a useful hydration solution. People must intentionally break their fast for iftar. Potassium and natural sugars are provided by the date limit of 1-2 (20-40 kcal), which people can consume without gaining a lot of weight. As a starting point, a fresh salad, vegetable soup, or lentil soup (80–100 kcal) provides fiber and vital nutrients at a low calorie cost.

The main Iftar meal requires a combination of carbohydrates that digest slowly together with fiber and protein. The nutritional content of 100 g paneer provides 130 kcal and 14 g protein whereas 100 g grilled chicken contains 165 kcal and 31 g protein. A bowl of mixed vegetable sabzi (80 kcal) and one whole wheat roti (70 kcal) together with protein create a meal that delivers dietary fiber and antioxidants while maintaining low calorie content. People can enjoy baked zucchini boats and stuffed capsicum boats as healthy snacks because each option contains 80–100 kcal.

Light snacks should be served after Iftar. A fruit bowl which contains 1 cup of fruit and has 60 to 80 kcal provides a way to fulfill cravings without increasing calorie intake and roasted chickpeas which contain 135 kcal per ½ cup serve the same purpose. Traditional desserts and sugary drinks together with high-fat fried foods permit sedentary adults to consume 300 to 500 excess calories through each serving.

Adults who mostly remain inactive during Ramadan can sustain their energy and health by selecting nutrient-rich foods while they manage their calorie consumption and keep their protein and fiber and hydration levels balanced. The process of effective meal planning ensures that fasting provides both physical and spiritual benefits while it helps maintain stable blood sugar levels and prevents digestive troubles.

© Greater Kashmir