Since it is the month of Ramadan we’ve got some more tips for our Muslim followers to help them this month. Suddenly fasting with no food or water from sunrise to sunset takes a toll on the body. People may feel indigestion, constipation, headaches, low blood sugar, lethargy, gas pains and much more because of the drastic changes and it is absolutely natural.
While fasting, Muslims wake up before sunrise to eat a big meal so that they have energy while they fast during the day, this is called Suhoor or Sehri. To help our readers we’ve got a guide on what to eat during Suhoor or Sehri so that you can maintain energy throughout the day. Check out our list of foods to eat!
1. You need fiber every morning so you stay regular. Be sure to eat foods like bran muffins, whole grains, nuts, berries, brown rice, seeds, apples, pears, crunchy veggies and oatmeal.
Need a recipe? How about some toasted whole wheat bread with nut butter and banana slices! You can even add in seeds or nuts of your choice on top for a delicious breakfast during Sehri! You can also throw some fresh fruits and berries in with instant oatmeal for a healthy meal.
2. Be sure to eat proteins! Proteins delays that grumbling stomach and provides you with energy during the day. For protein include eggs, yogurt, beans, soy, fish and even meat (but be sure to cut out the fat!) You’re even allowed some chicken.
Remember to eat grilled or baked beef and chicken, NOT fried! You could have a scrambled egg and spinach wrap in a whole grain tortilla or you could try a protein filled milkshake made of peanut butter, greek yogurt, milk, quick oats, banana, chia seeds and coco powder.
3. Try to keep in the healthy fats in your diet, because they keep you full longer than fried fats. This means keeping avacado, nuts, nut butter, olive oil, and olives in your diet.
A health fats filled meal could be an avacado sandwich on whole wheat muffin with cilantro, tomato, smoked salmon and eggs.
4. Try to eat fruits and vegetables as much as possible during suhoor to keep your body healthy throughout the day. Be sure to try a variety of fruits AND vegetables, don’t just head for the fruits.
Try fruit salads or a nut, berries and greek yogurt parfait. You could also try to add vegetable dishes like kale, eggs and chedder cheese toasted on a whole grain toast or muffin.
5. Try to stay hydrated by eating high water content fruits and vegetables. Some options are watermelon, lettuce, tomatoes, cucumbers and oranges. Stay away from juices because they are more artificial preservatives and sugar than actual fruits. You can even turn these fruits into a tasty shake for suhoor.
Time saving tip: Pack your fruits and veggies in packets for the week so it is easier to make your shakes during suhoor!
6. Drink as much water as you can between iftaar and suhoor! Try to drink at least 2 glasses of water when you wake up for suhoor. It is very important especially since the weather is so warm, you will dehydrate quickly during the day.
Lastly, be sure to balance your meals during suhoor. Try to incorporate some fiber, protein, healthy fats, fruits, vegetables and fluids as much as you can into your meals. When you break your fast during Iftaar be sure to take the traditional route as it works best, a date and a drink (water, juice or a Rooh Afza drink). Start with small portions and eat dinner, don’t skip on food until suhoor or stuff your face until suhoor. Hope you all take the healthy route this Ramadan and are successful! Enjoy the tips and let us know if they helped! Ramadan Kareem!