Ramadan serves as a period for spiritual introspection, self-discipline, and fasting from sunrise to sunset. To ensure sustained energy levels during the day, it is crucial to consume a nutritious Suhoor. Opting for foods that are high in fiber and slow to digest can aid in prolonging satiety, maintaining hydration, and stabilizing energy levels. Leena Martin, the Chief Dietitian at Holy Family Hospital in Mumbai, provided insights to HT Lifestyle regarding the optimal foods to incorporate into your pre-dawn meal for a healthier and more rewarding fasting experience.

1. Whole grains for sustained energy

Opt for complex carbohydrates like oatmeal, whole wheat bread, brown rice, or quinoa. These grains provide slow-releasing energy and keep you full for longer, preventing blood sugar spikes and crashes.

2. Protein-rich foods for muscle support

Including protein sources like eggs, Greek yoghurt, cottage cheese, or lean meats (such as chicken or fish) helps with muscle repair and satiety. Protein takes longer to digest, keeping you energized for extended periods.

3. Fiber-packed fruits and vegetables

High-fibre options like bananas, apples, pears, cucumbers, and leafy greens aid digestion and provide essential vitamins and minerals. Dates, a traditional Ramadan staple, offer natural sugars and fibre, making them an excellent choice.

4. Healthy fats for long-lasting fullness

Incorporate healthy fats from sources like avocados, nuts (almonds, walnuts), seeds (chia, flaxseeds), and olive oil. These fats promote satiety and provide a steady source of energy.

5. Hydrating foods to prevent dehydration

Hydration is key to avoiding fatigue and headaches during fasting. Foods with high water content, such as watermelon, oranges, cucumbers, and yoghurt, help maintain hydration levels. Pairing these with sufficient water intake ensures better endurance throughout the day.

6. Herbal teas and low-sugar drinks

Instead of caffeinated beverages, which may cause dehydration, opt for herbal teas or infused water with mint and lemon to stay refreshed. Limiting sugary drinks helps avoid energy crashes later in the day.

Foods to avoid:

• Processed and fried foods, as they can lead to bloating and sluggishness.
• High-sugar cereals and pastries, which cause rapid spikes and dips in blood sugar.
• Excessively salty foods, which can increase thirst and dehydration.

By incorporating these nutrient-dense, fiber-rich foods into Suhoor, individuals can maintain energy levels, stay hydrated, and support overall health during fasting.

Read Also: Mental Strength in Sacred Times: 5 Ways to Stay Balanced This Ramadan

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