The holy month of Ramadan has brought a feeling of peace and festivity itself. The fasts, also known as Rozas, start with Sehri or Suhoor in the morning before sunrise. Sehri meal should be nutritious to get strength and energy until it is Iftar time. So, it is important to know which foods are healthy for Sehri. To protect health during Ramadan, you should also stay aware of the foods to avoid in Sehri. Continue scrolling to have a list of foods that you should and should not have for Sehri.
What to Eat in Sehri for Ramadan Fasting
It is natural that before a day long fast you may want to treat yourself with delicious foods. But make sure you take healthy food minimising the fatty and sugary foods and sugary drinks to a small amount. During Ramadan, you don't get enough time each day to eat and drink to provide your body with all the important nutrients and fluids it needs to be healthy. So, it is important to ensure the quality and quantity of your diet during Ramadan. If you want to maintain your energy level till the time of Iftar, the following five healthy foods are a must for you to take for Sehri.
Banana
From one medium ripe banana, you will get about 110 calories, 0 gram fat, 1 gram protein, 28 grams carbohydrate, 15 grams sugar (naturally occurring), 3 grams fibre, and 450 mg potassium. It is a source of vitamin C.
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In bananas, manganese is available which is good for your skin. It is good for your heart health and blood pressure because of having potassium. Bananas have excellent power to aid digestion and help beat gastrointestinal issues. Bananas give you energy – minus the fats and cholesterol.
So, it is seen that bananas have huge food value and health benefits. However, if you don’t feel like taking this fruit, you could make a quick protein smoothie with banana and other essential ingredients including peanut butter, yoghourt, milk, and cocoa powder.
Milk and honey
Both honey and milk are an essential combination of nutrients. Honey is great for its antioxidant and antimicrobial properties, while milk is an excellent source of protein, calcium, and lactic acid.
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Actually, they are nature's most sacred treasures. These two powerful ingredients offer assorted promising health benefits. They may improve sleep quality, enhance bone strength, and promote heart health. So, make sure you take this pack of milk and honey to maintain your energy level till you break your fast.
Oats
Oats have 51 grams of carbs, 13 grams of protein, 5 grams of fat, and 8 grams of fibre, but only 303 calories. Therefore, try to add this nutrient-dense food in your Sehri. Oats are not only rich in carbs and fibre but also higher in protein and fat than any other grains. Besides, oats are rich in antioxidants and contain a powerful soluble fibre.
Oats are really great to lower your cholesterol levels and improve blood sugar control. So, they help you stay full longer with energy and strength. Moreover, they are great to maintain digestive health. Furthermore, oats enhance the immune response to diseases. So, make sure you take oats regularly during Ramadan.
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Eggs
You will get 75 calories, 7 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat, along with iron, vitamins, minerals, and carotenoids just by only taking one egg. It is called a powerhouse of disease-fighting nutrients such as lutein and zeaxanthin.
Actually, eggs are highly nutritious and supply almost every nutrient you need. Besides, eggs are rich in several nutrients that promote heart health, like betaine and choline. Eggs are a great source of choline. They are essential to eye health also. Most importantly, eggs may support your weight management. Taking at least one egg in Sehri will keep you going all day long.
Lentils
Lentils are a great source of plant-based protein and fibre, an excellent root of B vitamins, iron, magnesium, potassium, and zinc.
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Highly nutritious- Calories: 230, Carbs: 39.9 grams, Protein: 17.9 grams, Fat: 0.8 grams, Fibre: 15.6 grams, Thiamine: 28% of the DV, Niacin: 13% of the DV, Vitamin B6: 21% of the DV.
As lentils are rich in fibre, folate, and potassium, they can be your great choice for the heart and for managing blood pressure and cholesterol. They are also a source of maintaining a steady heartbeat because of having iron and vitamin B1. So, why can't you take lentils in Sehri?
Other Healthy Food Ideas for Sehri (Suhoor)
Besides, you need to eat fruits and vegetables rich in potassium like spinach, broccoli, cantaloupes, peas, mushrooms, etc. These fruits and vegetables help you to increase your pain endurance. They are also great to minimise cramps and increase electrolyte balance in the body.
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Next, make sure you take fruits and vegetables rich in protein such as chicken, paneer, nuts, dates, nut-butter, legumes, etc. to strengthen immunity.
Moreover, fruits and vegetables with high fibre content like peaches, apples, kidney beans, chickpeas, quinoa, etc. are essential for you to keep your digestive system healthy and your body cool for the whole day.
Furthermore, don’t forget to take drinks like water, milk, fruit juices, soup, or smoothies to get rid of Dehydration. Drinking enough water is essential also.
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Which Foods to Avoid in Sehri (Suhoor)
Caffeinated drinks
If you take caffeinated drinks, they will increase the risk of obesity and can also trigger acidity in your body. Caffeine is something that doesn’t help in hydration and keeps you longing for water all day long. It can also trigger insomnia. So, you must avoid cold drinks, tea, and coffee. You can take them for a reasonable amount.
Spicy, fried foods
From spicy, fried foods you will get nothing, just your acidity will grow. So, make sure you avoid samosas, bread rolls, and even sweet and fried dishes such as Gulab Jamun.
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Salty food
Salty foods make you thirsty while fasting. They hold onto water in your body and cause water retention. So, avoid nuts, chips, pickles, and foods that contain soya sauce.
Bottom Line
So far we have discussed healthy meal ideas for Suhoor or Sehri. We have also mentioned which foods and drinks are not recommended for Sehri during ramadan. You can choose the nutritious foods and drinks for Sehri as per your taste and health condition. If you have any medical condition contact your doctor and dietitian to prepare a healthy food chart for Ramadan. By choosing good foods for your Serhi, you can spend your whole Ramadan smoothly.