It is good to break the fast with a glass of milk and dates. A sensible portion is 2 dates. Dates are a source of energy and fibre. This should be followed by a balanced meal which includes wheat/rice, vegetables, fish (or lean meat), fruits and nuts. Remember to take the prescribed medications also along with the meal. Drink plenty of water to avoid dehydration which is a complication of Ramadan fasting. Dehydration can lead to headaches.