Eat smarter this Ramadan: 10 nutrition tips inspired by the new 2026 inverted food pyramid

By Rana Harb

Observing the crescent marks the start of the lunar month of Ramadan, a time of self-discipline, empathy, kindness and generosity as Muslims fast from dawn to sunset and come together for reflection, connection and shared purpose.

This year, conversations around the new 2026 inverted food pyramid have renewed attention on how eating patterns shape our wellbeing — especially during long fasting hours. The updated pyramid places greater emphasis on real, minimally processed foods, making balanced choices even more important throughout the holy month.

These tips from World Food Programme nutritionists can help you stay nourished, hydrated and energized as you observe Ramadan:

1. Never skip Suhoor — make it balanced

Prioritize protein (eggs, yoghurt, beans), healthy fats (olive oil, natural butter/ghee, nuts, seeds) and vegetables, as they will make you feel satiated for longer periods. You may add small portions of natural complex carbohydrates or whole grains to keep your energy steady.

2. Hydrate well between Iftar and Suhoor

Aim for around ten glasses of water. Reduce tea, coffee and other caffeinated drinks especially at Suhoor, as they can increase dehydration. You can also add hydrating foods such as cucumbers, watermelon, juicy fruits/vegetables and leafy salads. Avoid overconsumption of sugary foods and sweets as they can cause dehydration.

3. Break your fast gradually and build a balanced Iftar

Start with dates and water, then start your meal with protein, vegetables and healthy fats. Keep grain portions modest and at the end of your meal. Choose complex natural carbohydrates such as sweet potatoes, starchy vegetables and small portions of whole grains such as bulgur or brown rice.

4. Avoid ultra processed foods

New global guidance strongly discourages their consumption. Replace pastries and processed snacks with wholesome options like vegetables, nuts, fresh fruits, or naturally sourced meats.

5. Begin with soup whenever possible

A warm soup such as vegetable or lentil prepares your stomach for the meal, supports hydration and reduces the risk of overeating.

6. Choose smart drink and dessert options

Replace heavily sweetened drinks with plain or infused water this will protect you from energy crashes. To avoid sweet cravings, make sure your iftar starts with a good portion of protein. When craving something sweet, opt for fruit-based desserts, baked options instead of fried ones, and aim for smaller portions. Don’t eat dessert on an empty stomach.

7. Eat slowly and mindfully

Start gradually and allow at least 20 minutes to sense fullness and avoid overeating.

8. Include healthy fats

Consume fats from healthy sources such as olive oil, natural butter, ghee, nuts, seeds, avocado and full fat dairy, to help keep you full for longer and maintain your energy.

9. Avoid fried or heavily salted foods

They increase thirst and may cause indigestion and are bad for your health. Choose grilling, baking, steaming or sautéing instead.

10. Stay lightly active

Ramadan is not only about what you eat, but also how you eat. This can be an opportunity to practice mindfulness and getting the best benefits from fasting for your body. Fasting when done mindfully improves digestion, reduces inflammation, improves blood sugar regulation which boosts energy, cognition, and enhances your mood. Gratitude for your meal and the moments we share with friends and loved ones deepens this awareness.

Disclaimer: If you have a chronic illness or any medical condition, please consult your doctor before adjusting your diet or following any nutrition advice during Ramadan. Wishing you and your loved ones a blessed, healthy and peaceful Ramadan.