During Ramadan, one observes fasting periods lasting between 12 to 14 hours. One breaks the fast with Iftar in the evening. 
 

In the Sehri meal, you must ensure consuming nutritious food to maintain proper health and prevent any weakness.

For Sehri, opt for buttermilk and coconut water. Refrain from consuming tea and coffee as these beverages can lead to dehydration. 
 

Include cucumber and watermelon in your Iftar meal. These are foods that provide sufficient hydration to the body. 
 

Include protein-rich foods during Sehri to maintain energy levels throughout the day. Consume oats, dry fruits, and pulses before the fasting hours. 
 

Make sure to include fruits in your Iftar meals. Refrain from consuming spicy food and opt for nutritious fruits and vegetables.
 

During Sehri and Iftar, ensure that you drink enough water to maintain hydration in your body. Also, include mineral-rich foods in your diet.
 

Avoid overeating during Sehri and Iftar meals. Choose balanced and nutritious diet in moderate portions.