The fulfilling time of Iftar is one to be enjoyed, however it’s easy to overindulge, after a long day of fasting. Here are the top five foods to eat during Iftar to maintain a healthy diet and make sure your body gets the nutrition it deserves.

Anyone who says they haven’t dedicated a major part of their waking hours during Ramadan dreaming about their evening meal is surely lying. During a fast, it is natural to begin to crave fatty and sugary foods once the sun sets. But use some of your day dreaming quota to include some of the following options to make sure your eventual Iftar is nutritious as well as delicious…


Soup may just be one of the most under-rated foods you can eat during Iftar. This may be a shock, but soup is a vital food even if you only have a small portion for Iftar. This is because it’s high in water content, which will help replenish all the fluids you lost during the day, as well as making sure you don’t over-eat for dinner too as it makes you feel full. If you add vegetables or meats to it, even better!

Fruits & Vegetables

According to the Health Promotion Board (HPB) they recommend “make sure you have one serving of fruit and veggie at each of your two meals.” It’s vital you try and eat two servings of vegetables and fruits per day, which would make sense to have one each at Suhoor and Iftar. As well as being rich in fibre, both foods contain the vitamins, minerals and phytochemical that are needed to maintain a healthy Ramadan.


Despite falling under the fruit category, it’s important to emphasise the importance of dates. Dates are a traditional food and symbol of Ramadan but it is with good reason. Dates are vital for your body, especially during the month of fasting as they are an excellent source of energy.  They’re also very rich in potassium, which helps build muscles and aids your nerves to function well. This doesn’t mean you should eat a lot! Dates are also very high in sugar, a few during Iftar should do.

Crackers & Cheese

As a subtle way to break your fast, crackers and cheese can be a convenient and filling option. A supplement of crackers and cheese can provide a useful source of healthy carbohydrates and protein. Take note that whole grain crackers are especially healthy, and they provide plenty of dietary fibre.  Crackers and cheese also contain protein, which have amino acids that will help your body tissue remain strong. They’re also a delicious and customisable food to suit whatever taste you like after a long day of fasting.

Vegetable Samosa

Another traditional meal for Iftar; samosas are a Ramadan favourite. Choose vegetable versions over meat ones though as they offer many more health benefits. Opting for a vegetable samosa over meat-filled pastries will cut down your saturated fat and calorie intake as well as increasing your vitamins and minerals.

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