Fact or Fiction: Nutrition During Ramadan

March 15th 2024 | Ashleigh Kidd, RD, LDN

Hey team! Back here again to separate fact from fiction when it comes to nutrition. This week we’re talking about nutrition during Ramadan. Want your burning questions answered? Head to our IG (@f45Training) every Thursday during Challenge to play Fact or Fiction and submit your nutrition questions to be answered by your Challenge Dietitian!

Alright, let’s play! 

Fact or Fiction: “All sweets need to be avoided during Ramadan”


Avoid restricting specific foods unless medically necessary (i.e. completely cutting out sweets). By restricting and thinking of foods as “off limits”, you’re more likely to actually binge on these foods. Instead, pick a dessert you love and try to enjoy mindfully.

Fact or Fiction: “Starting your Iftar with dates + warm soup can help prepare your digestive system for your meal”


After a long day of fasting, starting with 1 or 3 dates + some warm soup can not only help prepare your digestive system for your meal, but also replenish fluids.

When putting together your meal at Iftar, aim for your plate to be 1/2 fruits & veggies, 1/4 protein, and 1/4 complex carbohydrates. Plus, 1-2 “thumb-fulls” of healthy fats. Learn more about balancing your plate here.

Fact or Fiction: Suhoor is just as important as Iftar”


Suhoor is an important meal to have before your long day of fasting. It gives you the energy you need to sustain yourself without breaking your fast until Iftar.

At Suhoor, aim to include protein, complex carbs, and healthy fats, prioritizing 15-30g of protein. Some examples include:

  • Smoothies
  • Egg breakfast sandwiches & fruit
  • Protein oats with banana and nut butter
  • Greek yogurt bowl with berries & chia seeds
  • Whole grain toast with smoked salmon

For additional nutrition and wellness support, you can always check out F45 Articles for tips on how to improve your nutrition and relationship with food. 


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