What Should You Eat at Suhoor?

Suhoor (sahur, the pre-dawn meal) is the first meal of the day for people fasting in Ramadan. It is also extremely important for providing energy through the day. For this reason healthy eating at suhoor means giving the body the nutrients it needs. This can help you stay full through the day and keep energy levels steadier.

Why Healthy, Balanced Eating at Suhoor Matters

Suhoor is one of the most important meals of the day for people who fast. Eating in a healthy and balanced way is therefore vital for keeping up energy levels through the day, feeling full and getting the nutrients your body needs.

Healthy eating at suhoor is important for the following reasons:

• It helps keep energy levels up: suhoor helps keep your energy up through the day. During a long period of hunger the body uses up its energy stores, and energy levels fall as a result. A healthy, balanced suhoor provides energy through the day and helps prevent tiredness and exhaustion.
• It helps you feel full: eating foods with enough protein, fibre and healthy fats at suhoor helps you feel full through the day. This reduces the tendency to overeat while fasting, and it also helps you eat more mindfully at iftar.
• It supports digestive health: eating healthy, fibre-rich foods helps regulate the digestive system and makes digestion easier. This lowers the chance of digestive problems through the day, and it helps the body absorb nutrients more effectively.
• It helps with fluid balance: drinking plenty of water at suhoor helps you maintain your body's fluid balance through the day. Water loss can increase in hot weather and during long periods without food, so drinking plenty at suhoor reduces the risk of dehydration and supports general health.

Tips for Healthy Eating at Suhoor

You can consider the following tips to eat healthily at suhoor and fast more comfortably:

Prepare a Balanced Meal

It is important to prepare a balanced meal at suhoor. Make use of all the food groups, such as protein, carbohydrate, healthy fats, fibre, vitamins and minerals, for balanced eating. This helps you keep your energy levels steady and feel full through the day.

Choose Foods That Contain Protein

Protein increases the feeling of fullness and helps keep energy levels steady through the day. At suhoor you can choose protein-rich foods and make use of protein sources such as meat, chicken, fish, eggs, dairy products, pulses or tofu.

Eat Slowly Digested Carbohydrates

Slowly digested carbohydrates help blood sugar rise more steadily and help keep energy levels steady through the day. For this reason you can choose slowly digested carbohydrate sources such as wholegrain bread, bulgur (cracked wheat), brown rice or oats.

Add Fibre-Rich Foods

Fibre-rich foods regulate the digestive system, increase the feeling of fullness and slow digestion. This helps you stay full for longer through the day. Add fibre-rich foods such as vegetables, fruit, wholegrains and pulses to your suhoor meal.

Remember to Drink Plenty of Water

Drinking plenty of water at suhoor helps you maintain your body's fluid balance through the day and reduces the risk of dehydration. You can also make use of other sources of fluid, such as caffeine-free herbal teas or natural fruit juices.

Do Not Overdo It

Avoid overeating at suhoor. Eating too much can lead to digestive problems and can make you feel uncomfortable through the day. Take care to eat in a balanced and moderate way.

Healthy eating at suhoor can help you keep your energy levels up through the day, support your digestion and make fasting easier. By following the tips above you can prepare a healthy, balanced suhoor and enjoy the spiritual experience of Ramadan more.

Ramadan Eating Suggestion

Suhoor:

• 1-2 boiled eggs
• 2 walnuts
• Salad leaves
• 2 slices of cheese
• 2 slices of brown bread
• 1 piece of fresh fruit

Iftar (the meal that breaks the fast):

• 1 date
• 1 bowl of soup

20-minute break

• 1 plate of main course
• 1 bowl of yoghurt
• Salad
• 1/8 of a pide (Turkish flatbread)

Snack:

• 1 piece of fruit + 2 walnuts

If you have a health condition, take medicines or are unsure whether fasting is right for you, talk to your doctor before Ramadan.

This article is for general information only; please consult your doctor and dietitian about your own situation.