Exhaustion, fatigue, headache, dizziness and loss of concentration along with nervousness may be among some of the common problems Muslims observing the Ramadan fast face during the holy month, and thus the need for adequate and balanced diets containing a variety of healthy nutrients arise.

In order to prevent fatigue, low blood sugar and feeling of thirst, foods like dried beans, chick peas, lentil and bulgur pilaf, which keeps the stomach full for longer, may be preferred. Fasters might also want to avoid eating food that contains a lot of fat and salt as well as bakery products.

A running hunger can cause problems like exhaustion, fatigue, headache, dizziness, forgetfulness, daydreaming, sweating, indigestion, acid indigestion, and heartburn, which can in turn decrease productivity as well as nervousness, sudden outbursts of anger, loss of concentration, headache, sickness and fatigue boom before iftar (fast-breaking). Walnut, rich in Omega 3, can be very helpful in keeping the heart healthy and fighting stress.

Throughout the holy month of Ramadan, Turkish iftar tables can have a lot to offer and might include enough food items two or three times more than what a healthy faster needs.

If there are much more than you need on the table, prefer just the ones you love and taste them, instead of finishing the whole plate.

To be able to balance the liquid and electrolytic level of your body, break your fast with water, dates, and olives and go on with a light menu consisting of cheese, tomato or soup.

Afterward, have a 10 or 15 minutes break and continue with your iftar with low-fat meat, vegetable meals or salads. You may also want to prefer whole wheat bread or black bread to pide, the traditional Ramadan flat bread.

Try walking or moving a little and avoid sitting in front of the TV or a computer or on a couch just after iftar.

source:   https://www.dailysabah.com/health/2017/06/12/balanced-diet-key-to-a-healthy-ramadan