Healthy Iftar Menu and Patterns

Healthy Iftar Menu and Patterns

Indonesian people like to eat fried food to break their fast. In fact, we are encouraged to eat a variety of foods with balanced nutrition, so that the body remains energized and can be active during fasting.


Not eating and drinking from sunrise to sunset puts our bodies at risk of becoming dehydrated. Therefore, when breaking the fast, it is recommended to replenish the body's lost energy by consuming healthy foods and drinks.

Recommended Iftar Pattern

What are the menus and healthy iftar patterns? Check out the reviews below.

Don't overeat

Iftar does not mean you can "revenge" by eating all kinds of food. Realize that overeating is also not good for the body. To start iftar, start by eating some dates and drinking real fruit juice to bring blood sugar levels back to normal levels. After that, just have dinner to taste with a healthy menu. Enjoy the iftar menu slowly so that the stomach is not surprised when digesting the incoming food and drinks.

Eat a balanced menu

What is meant by a balanced menu is to vary the type of food consumed. Iftar menus should contain all major food groups, including fruits, vegetables, protein from meat, fish, or tofu, complex carbohydrates in the form of staple foods, and dairy products. Sufficient consumption of foods rich in fiber, such as vegetables and fruit, especially at dawn, so that you feel full longer and hold fast until the afternoon.

Avoid this food

It is recommended not to consume drinks and foods that contain a lot of sugar and fat, as well as fried foods. These types of foods can make you feel sluggish when fasting the next day. In addition, high-fat foods are very likely to cause digestive problems and trigger weight gain.
Also avoid drinks that contain caffeine, such as coffee, tea, and soft drinks. The drink is a diuretic which will stimulate the release of water more quickly through the urine, so the body is prone to dehydration.

Pay attention to how to process food

Instead of frying, it is better for iftar food to be processed by baking, steaming, or boiling it. If you are forced to fry, use a type of cooking oil that contains unsaturated fats. For example, olive oil or coconut oil.

Drink enough water

Sufficiently drink eight glasses of water per day to keep you fresh and hydrated during activities while fasting during the day. As an alternative that is no less healthy, you can also try drinking nabeez water or infused water.

Iftar is indeed the time you have been waiting for after a long day of starving, but still be wise in choosing the food menu for iftar or for sahur. Do not let this moment be used as a place for "eating parties" which can actually interfere with health, besides of course adding weight.

If you have certain diseases, such as diabetes, you should consult a nutritionist for advice and dietary planning that is appropriate for your condition.