Welcome to this Ramadan edition of F45 Training’s Fact or Fiction: Nutrition series, where we explore common nutrition questions through practical, evidence-informed guidance. With support from registered dietitian Ashleigh Kidd, this special edition is designed to help you approach Ramadan with balance, supporting your energy, hydration and wellbeing while navigating changes to your eating routine.
In this article, we’re looking at whether sweets need to be avoided during Ramadan, why starting Iftar with dates and warm soup can help ease your body into eating after fasting, and why Suhoor plays an important role in helping you feel fuelled and sustained throughout the day.
Let’s separate the myths from the mindful habits that can support you during Ramadan.
“All sweets need to be avoided during Ramadan”
Fiction!
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, and fan the flames of sugar addiction. Instead, pick a dessert you love and try to enjoy it mindfully.
“Starting your Iftar with dates and warm soup can help prepare your digestive system for your meal”
Fact!
After a long day of fasting, starting with one or three dates and 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-fuls” of healthy fats. To learn more, read our guide to how to build a balanced, satisfying plate.
“Suhoor is just as important as Iftar”
Fact!
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 carbohydrates, 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
Want more dietitian-backed myth-busting? Start from the beginning with Volume 1 of F45 Training’s Fact or Fiction: Nutrition series, where registered dietitian Ashleigh Kidd unpacks common questions around intermittent fasting, cheat days and protein intake to help you build balanced habits with confidence.
