The 3C Principle During Ramadan: How to Manage Calories, Types of Food, and Meal Timing

Breaking the fast is not merely about what you eat, but also about how you manage the number of calories, the types of food, and the timing of meals to avoid an energy surplus.

Dr Ida Gunawan, a clinical nutritionist at Pondok Indah Hospital, MS, Sp.G.K, Subsp.K.M., FINEM, recommended that people apply the 3C principle, or 3J, namely Calorie (calorie intake), Choice (types of food), and Clock (meal timing) during the fast.

‘What matters are calorie intake, the types of food chosen, and meal timing,’ Dr Ida said when contacted by Kompas.com on Tuesday, 24 February 2026.

She says these three aspects are interrelated and determine whether fasting is undertaken with a balanced eating pattern or one that is excessive.

Calories often rise unconsciously due to the way food is processed.

Excess sugar in drinks and sweet foods is one of the biggest contributors to calories at iftar.

Fried foods and high-fat foods also contribute to daily energy intake.

Ida reminded the public to avoid foods processed in ways that significantly increase calories.

Fried foods or those with excessive added fats should be limited so as not to exceed the body’s needs.

Carbohydrates are still necessary, but choose complex ones such as rice, sweet potato, cassava, corn, or potatoes. Simple carbohydrates such as sweets and refined flour that are rapidly absorbed should be reduced.

Protein is important for maintaining bodily functions, whether from animal or plant sources. However, processing should be considered to avoid adding excessive fat, for example through the use of large amounts of butter or margarine.

Fiber from vegetables and fruit helps prolong fullness while supporting digestive health.