Avoid Energy Crashes: Best Nutrient-Rich Suhoor & Iftar Foods for a Powerful Ramadan

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During the fasting period of Ramadan, both suhoor (or sehri) and iftar meals must be well-balanced, incorporating complex carbohydrates, lean proteins, healthy fats, and fiber. This combination promotes sustained energy levels, helps prevent fluctuations in blood sugar, and contributes to overall well-being.

In a discussion with Lifestyle, Dr. Rajeshwari Panda, the Head of the Dietetics Department at Medicover Hospital in Kharghar, Navi Mumbai, provided the following recommendations:

1. Prioritize hydration: Dehydration poses a significant risk during fasting. It is crucial to focus on water consumption between iftar and suhoor and to include hydrating foods in both meals.

2. Practice portion control: Be mindful of portion sizes, particularly at Iftar. Consuming large meals can result in digestive issues and feelings of lethargy.

3. Limit processed foods: Reduce the intake of fried, sugary, and processed items. These foods typically lack nutritional benefits and may lead to energy dips.

It is essential to maintain a balanced routine while fasting for Ramadan.

Suhoor (pre-dawn meal) essentials:

1. Complex Carbohydrates:

Oats: Provide slow-releasing energy.
Whole-grain bread: A good source of fiber.
Brown rice: Offers sustained energy and nutrients.

2. Lean Proteins:

Eggs: A complete protein source.
Greek yogurt: High in protein and probiotics.
Nuts and seeds: Provide protein and healthy fats.

3. Healthy Fats:

Avocado: Rich in healthy fats and fiber.
Nuts and seeds: Offer essential fatty acids.
Hydrating Foods:
Fruits like watermelon and cucumber.
Yogurt with added fruit.

4. Hydration:

Plenty of water.
Herbal teas.

The first meal before fasting is called Suhoor. It is eaten before dawn. and with a prayer, the fast is started. As the daytime ends, the fast is broken with dates and water. Along with this, a gratitude prayer is also expressed.

Iftar (breaking the fast) essentials:

1. Dates:

A traditional way to break the fast, providing natural sugars for quick energy.

2. Hydration:

Water: Replenishes lost fluids.
Soups: Provide hydration and nutrients.

3. Lean Proteins:

Grilled chicken or fish: Support muscle recovery.
Lentils and chickpeas: Plant-based protein sources.

4. Complex Carbohydrates:

Brown rice or quinoa: Provide sustained energy.
Whole-wheat bread.

5. Vegetables:

Include a variety of vegetables for vitamins, minerals and fiber.

6. Healthy Fats:

Avocado, or a small amount of healthy oils like olive oil.

7. Portion Control:

Start with a light meal, then wait a while before having the main meal.

Dietitian's tips:

Plan Ahead: Prepare meals in advance to ensure healthy choices.
Listen to Your Body: Pay attention to hunger and fullness cues.
Stay Active: Light exercise after Iftar can aid digestion.
Limit Caffeine: Reduce caffeine intake to prevent dehydration and sleep disruption.
Mindful Eating: Be present while eating, savoring each bite.

Adhering to these recommendations enables individuals to sustain their energy, promote their overall well-being, and enhance their Ramadan experience.

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