Fast feast repeat.

During the holy month of Ramadan, which occurs on the ninth month of the lunar-based Islamic calendar, all Muslims are required to abstain from food and drink from dawn to dusk for 30 days. Because Ramadan shifts approximately 11 days earlier each year on the solar-based Gregorian calendar, Muslims experience Ramadan in different seasons throughout the course of the lives.

The act of fasting is meant to remind Muslims of the less fortunate and to reinforce the need to be thankful. As one of the five pillars, or duties, of Islam, fasting during the month of Ramadan is mandatory for all healthy adult Muslims. Children who have not reached puberty, the elderly, those who are physically or mentally incapable of fasting, pregnant women, breastfeeding mothers and travelers are exempt.

Fasting during Ramadan means abstinence from all food or drink, including water and chewing gum, from dawn to sunset. It is recommended that before sunrise, Muslims eat a prefast meal known as suhur. This meal often resembles breakfast, but in some cultures it may include more dinner-like foods. After sundown, Muslims break their fast with iftar, a meal which usually starts with dates and water or milk, followed by dinner. Muslims are permitted to snack at night between those two meals, and hydration is encouraged, especially when Ramadan falls during summer.

For suhur, iftar and snacks, Muslims can more easily make it to sundown by eating high-fiber meals to sustain satiety over longer periods, fruits and vegetables to maintain electrolyte stores, and plenty of fluids to maintain hydration. Muslims should also limit fried foods and sugary sweets, the latter of which is a common cultural tradition among many ethnicities during the holy month. Iftar is the time you replenish energy levels so every effort should be made to consume foods from all major food groups: fruit and vegetables, rice and alternatives, as well as meat and alternatives (which include dairy).

Health Promotion Board (HPB) recommends 2 servings of vegetables and 2 servings of fruit per day. Make sure you have 1 serving of fruit and 1 serving of veggie at each of your two meals. Traditionally during Ramadan, dates are eaten at the start of Iftar to symbolise the breaking of the fast. Besides being an excellent source of energy, dates are also rich in potassium — helping muscles and nerves to function well. But don’t consume too much as dates are high in sugar!

Wholemeal bread, brown rice or wholegrain noodles are complex carbohydrates that provide the body with energy, fibre and minerals. Compared to sugary foods and desserts that burn quickly, they provide more stable and sustainable energy levels.

Incorporate protein rich sources such as lean meat, skinless chicken, fish, eggs, legumes and low-fat dairy products.

To keep your meals healthy, limit the use of oil and opt for steaming, grilling, baking or shallow frying instead. When choosing oils, you should also pick those that are high in unsaturated fats such as canola oil and soybean oil.

After Ramadan, Muslims celebrate a three-day holiday called Eid-ul-Fitr. After this Eid “feast”, Muslims pray the holiday prayer in congregation in the morning, visit family and friends, and celebrate over food, gifts and activities for children.

Use this Ramadan to cultivate good dietary habits on “repeat”. By the time the fasting month ends, you will feel healthier.