Healthy Ramadan definitely begins with a healthy suhoor. As Ramadan is approaching, it becomes even more important for us to learn the right way to consume healthy and stay energised throughout our fast efficiently beforehand, to avoid getting stuck mid Ramadan with health issues.
By planning a healthy suhoor, you get to set up your fasting days to be filled with energy to help you balance your daily life, and also help you make the most out of Ramadan.
Importance Of A Healthy Suhoor:
Ramadan is a month of discipline, spiritual reflection, and fasting. Hence, to maintain energy all over the day, it is essential to consume a well-balanced suhoor. Fibre-rich, slow-digesting foods are the ones that help you maintain hydration, stay full for longer and maintain your energy levels all over the day.
In the absence of a well-planned suhoor meal, you may encounter immense dehydration, headaches, fluctuating blood pressures, random feelings of being hungry, gut issues, indigestion and what not. To make sure you do not suffer from any of these, it is important to plan a suhoor that aligns well with your body requirements and keeps you moving throughout the day.
Must-Try Suhoor Foods That Keep You Full Throughout the Day:
Ideally, Muslims fasting during Ramadan must wake up at least 30 minutes before and consume something sustaining, along with enough hydration with fluids. But, there are different types of people when discussing suhoor:
- Those who skip suhoor as they face difficulty waking up in the middle of the night.
- Second, those who consume cereals during the pre-dawn meal, as it is the easiest thing to grab.
- Third, those who eat a massive dinner-type meal.
But the problem arises when most of the time, such options do not help you fast and result in headaches, low energy levels, and hunger.
Don’t consume a suhoor meal that includes only simple carbohydrates, such as white toast or a bowl of cereal, as it will leave you hungry even before you begin your day and will not fuel you up. Rather, make sure to go for complex carbs, combined with healthy fats and proteins, and don’t miss out on chugging ample water.
Given below are some of them that must have pre-dawn foods to help you feel good and energised, and avoid getting tired and drained during fasting:
- Foods rich in protein:
Protein is an essential dietary element as it helps generate and maintain muscle, but during Ramadan, consuming protein keeps you full for longer durations. Make sure to add protein to your pre-dawn meal to feel satiated for a longer duration while fasting. Some of the foods rich in protein that you must consume are given below:
- Greek yogurt
- Fish
- Eggs
- Lentils
- Fresh chicken
- Beans
- Whole-grain carbohydrates:
Carbohydrates are the main source of energy, but many people end up making the mistake of consuming just simple carbs, such as white bread or sugary cereal, which makes them feel tired and hungry shortly after. However, switch to whole grain carbohydrates as they are high in fibre, and hence the energy is absorbed more slowly into your body, helping you feel energised and full for a longer duration. Some of the examples of whole grain carbs are:
- Oatmeal
- Whole-grain bread
- Barley
- Whole-grain bagels
- Quinoa
- Switch to healthy fats:
Healthy fats are an essential element to keep you satisfied and full throughout the day, along with giving you enough energy. Some of the healthy fats that you must include in your pre-meal include:
- Nuts and seeds
- Avocados
- Nut butters
- Ground flaxseed
- Hemp seeds
- Fruits and vegetables for every meal:
Fruits and vegetables like pineapple come with high fibre and a diverse range of vitamins and minerals. Certain fruits and vegetables hold a high water content, keeping you hydrated throughout the day while fasting.
You can also consume fresh juice for hydration. Some of the fruits or vegetables with higher water content to be included in your meal are:
- Cucumber
- Watermelon
- Strawberries
- Lettuce
- Sweet melon
- Prioritise drinking water:
To avoid dehydration throughout the day while fasting, it is important to ensure you drink enough aquaplus water between sunset and the suhoor meal. Make sure to consume at least more than 2 L of water during this duration to maintain hydration throughout the day.
Conclusion:
Given above are some of the simple options for a healthy suhoor meal to help reduce dehydration and hunger during the day, letting you spend ample time towards more important tasks in Ramadan, that is, worship and discipline. Food options for suhoor given above are some of the general ones; however, for individuals suffering from certain intolerances, conditions, or allergies, connect with the dietitian or doctor to be careful with what you consume.