Ramadan is the ninth month in the Islamic calendar during which the 'Quran' was first revealed. Muslims around the world observe fasts to celebrate this month long festival.
'Sehri' or 'Suhoor' is the pre-dawn meal eaten before the Fajr prayer and is taken as a blessing. Keep yourself hydrated and consume a well-balanced diet during suhoor to boost your energy levels. Prophet Muhammad (Peace be upon him) said: “Eat suhoor, for in suhoor there is blessing.”
We have all made poor choices at suhoor and it is important to know the types of foods we should avoid and what should we eat during suhoor.
Foods to eat
Slow digestive food: These will help you stay fuller through the day and keep energy levels up. These include grains and seeds like barley, wheat, oats, millets, semolina, beans, lentils, whole wheat flour and unpolished rice.
Fiber containing food: Fiber help in avoiding acidity that may be caused during fasting and make thing rather unpleasant. These includes whole wheat (grains and seed), vegetables (beans, peas, spinach, herbs like fenugreek, beetroot), dry fruits (apricots, figs, plums and almonds) and yogurt.
Low calories food: A healthy suhoor does not mean high calories. It should contain some protein and some fiber, so for a comfortable low calories but fulfilling sehri eat half boiled eggs, a bowl of whole grain cereal with low fat milk and fruit.
Foods to avoid
Salty food: An improper amount of salty and spicy items will create an imbalance of sodium levels in your body makes you very thirsty while fasting. You need to avoid salted nuts, chips, pickles, and processed food.
Caffeinated drinks: Tea and coffee lead to insomnia and restlessness. Moreover, these drinks make you dehydrated for the rest of the day as you need to intake more water during the time of suhoor.
Food containing excess sugar: When you consume something with processed or excess sugar on an empty stomach (or otherwise) it pumps the insulin in the body that leads to fat storage, so avoid sugars at suhoor. Also, they will digest faster and make you hungry. If you need to sweeten something up, try honey or jaggery.
Deep-fried food: Deep fried food causes heartburn, since it is cooked at high temperatures which kill all the nutrients. It is also high in fat content which means that it will make you thirsty soon enough. Fat is also very hard to digest and thus causes bloating and acidity.
Some people don't like to eat rice during suhoor. Here are healthy alternatives to rice.
Milkshakes or lassi: Milkshakes oand lassis are a preferred choice for many people in summers. They are a great thirst quencher and satisfy our stomach and soul with its freshness and unique taste.
Oats: Otas are great source of fiber that slow down the release of energy, keeping you full for longer. Cook oats in milk for a more filling effect. Sweeten your oats with a drizzle of honey, mix in some fruits and top with pumpkin or chia seeds.
Naan with curry: Naan or flatbread and cholar daal or chickpeas curry with potatoes is a good dish which you can enjoy during suhoor.
Peanut butter and banana: Peanut butter is an excellent source of protein, and it’s filled with healthy monounsaturated fat, both of which have a satiating effect. Spread on whole grain bread and pair it with sliced bananas. Bananas keep your mid-morning cravings at bay.
Poached or boiled eggs: Eggs are considered a healthy source of protein and Vitamin D, although they are avoided by some for their high cholesterol content. Add it on top of toasts and top it off with sliced tomatoes.
Stuffed parathas: To kickstart your day, a stuffed paratha is not only easy to cook, but also the perfect way to give you the energy boost you need while fasting.
Fresh fruit salad: When it comes to having a delicious, nutritious and hydrating breakfast, nothing can beat fresh fruit salad, especially during Ramadan with a whole day of fasting looming ahead.
