Eating healthy during Ramadan in Qatar

Eating healthy during Ramadan in Qatar

Qatar Living
By Qatar Living

We all love a full spread during iftar and every household has at least a few fried snacks on the table coupled with a main dish or two.

However if you are looking for ways to enjoy your iftar and keep your calories in check, here’s a list of helpful tips as recommended by Hamad Medical Corporation (HMC) to eating healthy during Ramadan. As a bonus we have also included a couple of places that offer either a healthy iftar box or a complete ready to eat Ramadan box consisting of meals for iftar, the late night snack and suhoor.

Tips for eating healthy during Ramadan

HMC recommends breaking your meal times into three parts during Ramadan; the iftar meal, the late night snack (Ghabga) and the midnight meal (Suhoor) in addition to sticking to four main rules throughout the month which are:

  • Breaking your fast with dates and water
  • Incorporating soups and salads into your food plan
  • Avoiding fried and fatty foods and substituting it with baking or grilling
  • Avoiding sweets every day during Ramadan and restricting them only during special occasions

What types of food are healthy to eat during Ramadan?

Iftar

Break your fast with dates and water, eating between 1-3 dates and one glass of water. Include a soup that comprises either vegetables, lentils, barely or chicken and one that is free of fat and cream.

HMC recommends eating appetizers that are rich in vegetables such as Fatoush, green salad and tabbouleh sprinkled with a hint of lemon or vinegar. If you have a craving for snacks consider baking them as opposed to having it fried.

For the main meal incorporate one carbohydrate such as rice, bread or pasta with one protein such as meat, chicken or fish.

Places to buy dates: Any supermarket in Qatar (Al Meera, Carrefour, Lulu), Souq Waqif and Souq Al Baladi

Here is a list of more places to buy dates in Qatar.

Suggestions for carbohydrate food: Kabsa, thareed, pasta, whole-wheat bread, chapati

Late night snack (Ghabga)

Right after taraweeh prayers, the norm is to indulge in a lavish spread just before you hit the bed. HMC recommends incorporating a balancing act; if you have a heavy iftar, have a light snack and vice versa. While you can enjoy carbohydrates such as rice, pasta, bread or chapati, include a protein source that is a vegetable such as a lentil, chickpeas or fava beans.

HMC further recommends adding a salad to this meal to meet the body’s requirements for fiber and minerals. Even though the mouth watering sweets are extremely appealing, you need to stay away from them too and instead top up on water to stay hydrated. 

Suggestions for late night snacks: different types of salads, pasta, thareed, naan and curries, baked snacks etc

Suhoor

Waking up for suhoor is challenging. Hence it is best to keep your meal light and complete it half an hour before the adhan (call to prayer). Even for the suhoor meal it is recommended to stay away from salty foods and sweets.

Suggestions for suhoor meals:

  • Whole grain bread with labneh plus a piece of fruit
  • Cereals with fresh milk plus dried fruits

Get your healthy iftar fix from these restaurants in Qatar

Cooking up a healthy meal plan every day is not an easy task. If you are pressed for time, here’s a list of places where you can get ready to eat meals during the month of Ramadan. Simply call and reserve your reeady-to-eat meals to enjoy delicious guilt-free food this Ramadan. 

Ideal Diet

What’s available: Click here for complete meal plan

Package: Only iftar meal and Ghabga or complete Ramadan meal plan available daily for 26 days

Rate: From QAR 974

Location: Ahmed Bin Ali Street, Doha

Contact: 50135392

Visit: Instagram page

Low Calories

What’s available: click here for the meal plan

Package: Complete meal plan available daily for 26 days

Rate: QAR 2699

Location: Al Waab and Al Duhail

Contact: 4443324/31117617

Visit: Instagram page

Dr. Diet Qatar

What’s available: 

  • Iftar box: Main course + snack +salad + soup
  • Ramadan meal plan: 3 meals + 2 snacks OR 2 meals + 1 snack

Package: Iftar meal only or complete Ramadan meal plan for one month.

Rate: From QAR 1500

Location: Doha

Contact: 50004931/70049477

Visit: Instagram page

Eat Smart

What’s available: Click here for the meal plan

Package: Complete Ramadan meal plan for one month

Rate: From QAr 1380

Location: Al Kharaitiyat, Palm Tower B, Madinat Khalifa, Lusail Boulevard and Wajba

Contact: 33801122/33157239

Visit: Instagram page

Diet Delights Qatar

What’s available: Click here for the meal plan

Package: only iftar box or complete Ramadan meal plan for one month

Rate: From QAR 1299

Location: Al Nuaija

Contact: 44339444

Visit: Instagram page

Healthy Kitchen

What’s available: 1 iftar meal + 1 suhoor meal + 1 salad + 1 dessert + 1 soup

Package: Complete Ramadan meal plan for one month

Rate: QAR 2700

Contact: 33301344

Visit: Instagram page

Nourish Qatar

What’s available: 1 iftar meal + side dish + 2 snacks + drink + dinner + suhoor 

Package: Complete Ramadan meal plan for one month

Rate: From QAR 2160

Contact: 44143321/31117784

Visit: Instagram page

Perfect Nutrition Center

Package: Iftar box or complete Ramadan meal plan for 1 month

Location: Al Dafna, Muaither and Al Wakrah 

Rate: From QAR 1490

Contact: 448336693/44180248/44355899

Visit: Instagram page

If you would like to take a break from eating healthy and dine out, here's a list of hotels with exciting iftar and suhoor offers.

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