Suhur, suhoor, or sahar, the pre-dawn meal eaten by Muslims across the world during the blessed month of Ramadan, is where those fastings get their nourishment and energy from, for the rest of the day, until sunset. With Ramadan falling during the summer this year, the fasting hours will be long, and in most countries, the weather is hot. While most people tend to over-complicate their food preparation during Ramadan, it is best to keep your eating habits simple and healthy. This list, therefore, aims to help you pick the best foods to eat to make sure your day goes by smoothly, without the hunger pangs kicking in only a couple of hours into the fast.
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Fruits and vegetables may seem like the obvious option when it comes to the best things to eat at suhur, but unfortunately, most people don’t include them much in their diet. They don’t realize how important fruits and veggies are, and how much we need complex carbs in our diet, especially during Ramadan. They also contain a variety of vitamins, minerals, and fiber, and benefit our health in countless ways. While they are best eaten raw, make it more exciting by blending them together to make a super smoothie, or by tossing them into a wok to make a quick and healthy stir-fry. Eat as many fruits and veggies as you can at suhur, and they will help keep your hunger at bay throughout the day!
*Tip: Superfoods like bananas and avocados are must-eats, and so are high water-content fruits and vegetables
A glass of skimmed milk or a cup full of yogurt will help you not only stay full during the day, but they will also help your body retain hydration and more.
*Tip: Mix together yogurt, milk, a variety of fruits, and oats, and throw the ingredients in a blender for a quick and delicious smoothie
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Eating whole grains is an easy way to ensure you get the fiber you need and to keep your blood sugar stable. Things like oats, brown rice, and quinoa can be made in several different ways, so make sure you experiment!
Eggs are a great source of protein, and protein is absolutely necessary to keep your energy up. There are also numerous ways an egg can be prepared, so change up your recipes, and try to keep it interesting for the kids. Scramble it, add some fresh veggies and make a healthy wrap, or poach it and enjoy it with a slice of brown bread.
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Get the healthy fats your body needs, from nuts and seeds. Nuts keep you full for a longer time, and like eggs, can be mixed into a variety of things, whether it be oatmeal, cereal, or even a healthy yet delicious green salad or bowl of quinoa.
*Tip: Avoid salted and glazed nuts at all costs. Stick to the raw options
Meats, like eggs, are a source of protein. Include fish, chicken, and beef (minus the fat, of course) in your suhur meal, and your stomach won’t grumble as much during the day.
*Tip: Bake, don’t fry! Fried foods are a no-no if you want to stay energetic throughout the day.
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While Muslims break their fast with dates, as the beloved Prophet Muhammad (PBUH) did, it is a great practice to also start the fast with a couple of dates. Contributing to a variety of health benefits, the tiny fruit is key to a healthier, stronger and more energetic body.
*Tip: Make a delicious date shake!
Water may be the last on our list, but boy is it one of the most important things to consume at suhur. Drink as much water as you can - at least 2 to 3 large glasses - fill up your stomach and keep yourself from getting dehydrated during the hot summer day.
