As Muslims worldwide observe Ramadan and Christians adhere to Lent, fasting takes center stage in various cultural and health contexts. However, fasting isn't confined to religious observance; it's become a prevalent practice in health and wellness circles, propelled by trends like intermittent fasting and time-restricted eating.

"People fast for different reasons," says dietitian Priya Tew, cautioning against viewing intermittent fasting solely as a fad. "I am pro people finding a long-term, sustainable way of eating for their health and their bodies," she adds, highlighting the importance of balanced nutrition during fasting periods.

To navigate fasting successfully, experts emphasize a balanced diet that includes proteins, carbohydrates, healthy fats, and high-fiber whole grains. For breakfast, options like avocado and eggs on whole grain toast or scrambled eggs with vegetables in a wholemeal tortilla offer a nutritious start to the day, according to Tew.

Anisa Karolia, author of The Ramadan Family Cookbook, suggests egg-based dishes like omelets or shakshuka for suhoor, the pre-dawn meal during Ramadan. Meanwhile, Zaynah Din, author of Desified, recommends incorporating eggs into quick rice dishes or opting for beans on wholemeal toast to stabilize blood sugar levels.

For those favoring porridge, adding nuts, seeds, or nut butter provides additional protein and healthy fats, ensuring sustained energy levels. Smoothies made with bananas, dates, and oats offer another satisfying breakfast option, says Karolia.

During iftar, the evening meal to break the fast at sunset, traditional starters like dates and a refreshing drink such as Rooh Afza are customary. This is followed by a balanced main course, often featuring chicken, rice, and salad, according to Din.

To maintain balance throughout fasting periods, Tew recommends grain-based mains like buddha bowls, incorporating whole grains, roasted vegetables, nuts, seeds, and protein sources like chicken or tofu. Additionally, pulses and lentils offer sustained energy when added to soups, curries, or falafel.

Above all, Tew emphasizes the importance of individualized nutrition, encouraging fasters to assess their hunger and satisfaction levels. "Nutrition does have a personalized aspect, so experiment a little," she advises.

As fasting continues to evolve from cultural tradition to health practice, understanding the science behind balanced meals becomes increasingly crucial for those observing fasting periods worldwide.