What foods should you have during Suhoor?
For Suhoor (pre-dawn meal)
Suhoor needs to be wholesome to provide enough energy to last during the long hours of fasting. Suhoor should include the following foods:
- Complex carbohydrates
Eat meals based around small portions of starchy carbohydrates. Have whole grain sources of starchy carbohydrates, such as granary bread, wholegrain cereals, lentils, oats, quinoa, buckwheat, bulgar wheat and couscous.
These foods release energy slowly which can help to maintain your blood glucose levels and make you feel less hungry.
- Fruits and vegetables
Rich in fibre, fruits and vegetables are essentials during fasting as they increase the feeling of fullness and help prevent constipation. Fruits and vegetables provide fibre; include more non-starchy vegetables such as green beans, aubergines, mushrooms and almost all fruits.
- Protein Foods
Include some source of protein such as eggs, lentils, beans or chickpeas. Protein foods are essential for muscle building and have less impact on blood glucose. Omelettes, scrambled eggs or channa are great sources of protein and keep you full for longer.
- Dairy foods
Try to include yoghurts or milk-based foods at both Suhoor and Iftar to make sure you get enough calcium. Try plain yoghurts with fruits and nuts or use milk and yoghurts to make milky drinks or smoothies with natural fruits. Those that are lactose intolerant can choose lactose-free milk or calcium-fortified soya milk.
- Fluids
Drink plenty of water at Suhoor and Iftar. It is recommended that you drink at least 8 cups of water between Iftar and Suhoor so that your body may adjust fluid levels in time for the next day.
Avoid drinks that contain caffeine such as tea and coffee as these can make you lose more water by going to the toilet more. Avoid sugary drinks such as orange, apple, tropical fruit juice and fizzy drinks. Diet drinks and non-sweetened drinks such as unsweetened lassi or labaan drinks are a preferred option.
