Cover Living in Kuala Lumpur has given nutritionist Hannah Prescott a firsthand look at how deeply food culture shapes not only taste preferences in the country but also nutrition habits, such as fasting or intermittent fasting (Photo: Hannah Prescott)
Living in Kuala Lumpur has given nutritionist Hannah Prescott a firsthand look at how deeply food culture shapes not only taste preferences in the country but also nutrition habits, such as fasting or intermittent fasting (Photo: Hannah Prescott)
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After a long fast, the first bite can feel like a revelation—but what you choose to eat first matters more than you think
There are few moments in eating more sacred than that first bite after a fast. It is a reckoning of patience and hunger, of anticipation and restraint. That first morsel, however insignificant it may seem, holds the power to either restore or shock the system.
There is a difference between an elegant welcome back into the world of nourishment and a misguided, gut-wrenching assault. “The goal should be to choose something that helps you gently reintroduce energy to your body while keeping your stomach comfortable,” says Hannah Prescott, a UK-registered nutritionist based in Malaysia. “After a long fast, your digestive system may be a bit more sensitive, so the key is to start with foods that are easy to digest and help replenish your energy stores without overwhelming your body.”
Read more: Editors’ picks: The best things we ate this week, according to Tatler Dining editors
Prescott is no stranger to the nuances of eating well. With a first-class degree in Nutrition, Diet & Lifestyle, she has worked with an enviable roster of clients—elite athletes like Nicol David, luxury resorts such as The Datai, and even underprivileged families—guiding them toward food choices that support their individual health needs.
Having relocated to Malaysia three years ago, Prescott has immersed herself in the intricacies of Southeast Asian food culture, a world where flavour reigns supreme. “I never knew people could be so obsessed with flavour,” she admits. Living in Kuala Lumpur—one of the world’s great culinary capitals—has also given her a firsthand look at how deeply food culture shapes not only taste preferences but also nutrition habits. “And fasting, in all its forms, is a fascinating extension of that.”
Whether it is the spiritual abstinence of Ramadan, the time-restricted windows of intermittent fasting, or the increasingly popular prolonged water fasts, the question remains: What should one eat first?
Prescott shares her top picks for foods that not only refuel but also restore balance.
What are the five best foods to break a fast with?
When it comes to breaking a fast, there's no one perfect food. The goal should simply be to choose something that helps you gently reintroduce energy to your body while keeping your stomach comfortable. After a long fast, your digestive system may be a bit more sensitive, so the key is to start with foods that are easy to digest and help replenish your energy stores without overwhelming your body.
1. Dates
Above A time-honoured tradition, dates are small, natural powerhouse of energy (Photo: Ebru Yılmaz via Pexels)
A time-honoured tradition, dates are small, natural powerhouse of energy (Photo: Ebru Yılmaz via Pexels)
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“Dates are a common way to break the fast during Ramadan; this can be a good option as they are naturally high in simple sugars which provide a quick source of energy after a long day of fasting. They are also packed with essential nutrients such as fibre, potassium, magnesium, and B vitamins which support digestion, heart health, and overall wellbeing, making dates a nourishing choice. I would suggest pairing dates (or any carbohydrate-based food) with a protein source such as eggs or chicken and some veggies (high in fibre) for a balanced meal. Protein and fibre are both satiating nutrients meaning they will help to prevent overeating when you are feeling hungry. Other foods I recommend for the same reasons (a source of fibre and protein) are oats and brown rice.”
2. Oats
Above Prescott says that oats are “a source of complex carbs, fibre and protein to provide long lasting and stable energy levels.” (Photo: João Jesus via Pexels)
Prescott says that oats are “a source of complex carbs, fibre and protein to provide long lasting and stable energy levels.” (Photo: João Jesus via Pexels)
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“Oats are a source of complex carbs, fibre and protein to provide long lasting and stable energy levels. There are many ways you can make oats delicious and nutritious for both sweet and savoury palettes.”
3. Brown rice
Above Nothing beats a balanced meal, according to Prescott, for a truly balanced return to feeding time after a fast (Photo: Zak Chapman via Pexels)
Nothing beats a balanced meal, according to Prescott, for a truly balanced return to feeding time after a fast (Photo: Zak Chapman via Pexels)
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“Brown rice (as with oats) is a source of complex carbs, fibre and protein. It’s easy to add alongside protein and veggies for a balanced meal.”
4. Eggs
Above Eggs are a great protein staple, making it a versatile choice for breaking a fast while offering both nourishment and convenience (Photo: Klaus Nielsen via Pexels)
Eggs are a great protein staple, making it a versatile choice for breaking a fast while offering both nourishment and convenience (Photo: Klaus Nielsen via Pexels)
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“Eggs are a great source of lean protein. Cheap, easy and versatile; they can be used in so many different ways from omelettes to egg drop soup. They are also a great option to meal prep in advance for busy mornings!”
5. Watermelon
Above Fruits such as watermelon and blueberries have high water content, and are a great way to support rehydration (Photo: Pexels)
Fruits such as watermelon and blueberries have high water content, and are a great way to support rehydration (Photo: Pexels)
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“With a water content of 92%, watermelon are a great way to support rehydration. They contain natural electrolytes such as potassium and magnesium which help your body to retain and utilise the water better. Many other fruits such as melon and blueberries also have high water content and so can be used interchangeably, and according to your preferences. Plus, our bodies love variety so switching between these options can be great too!”
Is there a correct way to break a fast?
A fast is simply a period where you intentionally do not consume calories. This can be for many different reasons—religious purposes or advertised health benefits. One of the main changes typically sought from a fast is the shift toward breaking down fat for energy instead of carbohydrates, which happens after 12 hours.
But once you eat again, your body transitions back into digesting food. So you want to reintroduce calories in a way that doesn’t overwhelm your system. That means starting with nutrient-dense, easy-to-digest foods rather than anything too rich, greasy, or high in sugar.
Sweet or savoury to break a fast—what’s the better choice?
It’s not that simple. A sweet option such as cooked oats with berries, banana, Greek yoghurt, and peanut butter is equally as nutritious as brown rice with chicken, veggies, and egg.
Both meals contain a balance of carbs, fats, and protein, offer sources of fibre, and provide a variety of vitamins and minerals—this is what we are looking for! Within this nutritional framework, you can choose the flavours and foods that you enjoy the most.
What is the biggest mistake people make when breaking a fast?
The biggest misconception is that intermittent fasting is a magic pill for weight loss—it’s not! The real key to weight loss is creating a calorie deficit, no matter what eating pattern you follow.
The mistake I see most often is breaking a fast with something overly processed or sugary, leading to digestive discomfort, energy crashes, and cravings later in the day. Instead, start with whole, nutrient-dense foods that give your body what it actually needs.
Who should not be fasting at all?
Fasting is not appropriate for everyone. Certain groups should approach fasting with caution or avoid it altogether due to potential risks or complications. For example, females who are pregnant or breastfeeding, children, individuals with eating disorders, or those with medical conditions.
If you fall into any of these categories or are unsure, I recommend that you speak to a dietitian or nutritionist before starting a fast.
About
Lynette loves travelling and dancing to Latin music almost as much as she enjoys period films and pastry desserts. She is constantly in search of the perfect nude lipstick and finds her best ideas through walks in nature.
Work
As the Editor-in-Chief of Tatler Malaysia, Lynette leads the content teams for print, digital and social media platforms of the brand. She has over 20 years experience in media, having been editorial director and editor-in-chief for lifestyle titles such as Cleo, ELLE, Esquire, Men’s Health, and Women’s Health.
Follow her on Instagram @lynette_ow or LinkedIn
