10 Healthy Things to Eat for Iftar

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Ramzan is here and we can feel the festivity everywhere. While the Lucknowites are drenched in the serenity of ‘Roza’ they are equally excited for the Iftar (Blame it to Lucknow for being a Foodies delight).

Maintaining a Healthy diet throughout Ramzan becomes difficult. Specially when scrumptious delicacies await you after abstaining from food and water till sunset.

We won’t ask you to ditch the feast, but to eat healthy more often. Here we list for you 10 healthy things you can have for Iftar.


It’s a tradition to break Iftar with Date and there is a reason to it. Date helps in restoring the low blood sugar and prepares the stomach to receive the food after a long day of fasting. So, keep following the tradition.

2. Fresh Juices

With Ramzan falling in the hot month of June, a chilled glass of Sharbat is what we crave for. Try replacing Sharbat with fresh fruit juices. It will give you natural sugar and energy to rejuvenate your body.

3. Kala Chana

Being low in fat, high in dietary fiber and rich in vitamins and minerals Kala Chana is one of the greatest food option for Iftar. You can boil Chana and preparing a tangy chat which not just nutritious but equally delicious.

4. Fruit Salad

Fruits are loaded with vitamins, minerals and fiber. A fruit salad comprising of fruits like apple, papaya, guava, pomegranate and sweet lime will fulfill your nutrient requirement and low glycemic index in these fruits also avoids sudden rise in blood sugar.

5. Smoothies

Smoothies is a delicious way to consume healthy fruits and vegetables. Go for creamy smoothie naturally sweetened by fruit or a good sweetener like honey. As regular meal routine gets hampered during Ramzan, smoothies help in curbing indigestion and constipation.

6. Soup

Rehydrating yourself after fasting is must and including warm soup in your Iftar diet is the best option. Soup replenish loss of fluid and prepares your stomach for the rest of meal. Choose your favorite among chicken, tomato, mushroom or any other.

7. Nuts

Nuts are packed with healthy vitamins, proteins, fats and minerals that help you keep healthy throughout your fasts. Eat nuts like almonds, walnuts, pistachio etc. and stay strong.

8. Yogurt

Yogurt is a perfect food choice for Iftar. Yogurt contains a balanced amount of protein and carbohydrates, which compensates the loss of nutrients during fasting. Go for low fat yogurt and enjoy Iftar in a healthy way.

9. Roasted Chicken

Instead of going for a spicy chicken treat go for the healthier alternative. Roasted chicken is rich in protein, vitamins and mineral content and also controls cholesterol.

10. Whole Grain food

Whole grains are packed with nutrients; including fiber, vitamins B, antioxidants, protein and trace minerals. Instead of deep fried food choose eating whole grain foods and reduce risk of weight gain during Ramzan. 

Hope this list will help you make healthy food choices during Ramzan and keep your ‘Roza’ smoothly. If there is anything else we can add to the list let us know in the comments below.


  1. Azmaan Khan says

    awesome yaar, thank you so much! You left me speechless, all your articles are pure gold. ☺ 

    1. Richa Sharma says

      Thank you so much Azmaan for the sweet words. Plz keep following Lucknowbytes and share our articles among your friends. Happy Ramazan 🙂

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