The month of Ramadan is a time of reflection, humility and worship. While it is definitely more than just about fasting from dawn to sunset, fasting can be said as the main activity during this holy period; and it can be challenging for some. Some may find it difficult to stay energised and motivated throughout the day due to their hunger and thirst. Many Muslims also still have to work and go to school during Ramadan, so it’s important to start your day off right. Your first meal of the day during the Ramadan month, also known as sahur, will need to have lots of filling and hydrating food. This is to ensure your body is absorbing the proper nutrition which will help you navigate the fasting period smoothly.
7 Sahur Tips to Keeping Healthy This Ramadan
Filling Foods
Most of us may indulge in grand meals during sahur and somehow still fall apart from exhaustion before midday. One of the reasons is that the food you eat may not be as sustaining as you think. The trick to comfortable fasting during Ramadan is to consume filling foods. Some great examples include oats, eggs, yoghurt, fish, meat and legumes. Chia seeds are also incredibly filling but they may cause constipation and dehydration so it’s important to try them out in small quantities when you’re first starting out. Just to see if your body agrees with it.
Hydrating Foods
While filling foods keep the hunger pangs away, hydrating foods help you retain more water throughout the day. Cucumbers, tomatoes, cauliflowers, carrots, broccoli, cabbage and other similar vegetables are hydrating for the body. Because they’re digested much slower, they prevent dehydration by gradually distributing water throughout the day. This keeps you well hydrated for longer. So, include them in your sahur meals the next time you prep your meals.
Complex Carbs
Complex carbs are slow digesting carbohydrates that supply sustained, long-lasting energy throughout the day. In contrast to simple carbs which spikes your blood sugar and insulin, causing a ‘sugar high’. Unfortunately, when your blood sugar dips back down, you experience a ‘crash’. So before Ramadan starts, be sure to stock up on complex carbs like whole-wheat bread, whole-grain pasta, brown rice, potatoes, sweet potatoes, lentils, kidney beans, and chickpeas. You can then prepare them in advance for your sahur meals.
Fruits
Fruits provide not only hydration, but fibre (to keep you full) and energy (to keep you going). Some good fruits to eat during sahur are bananas, apples, grapes, papayas, watermelon, oranges and cantaloupes. Fruits also help you retain more water especially when eaten after consuming a beverage. Moreover, they can give you a dose of vitality that can keep you energised. Bananas and dates are especially good for this as they contain a lot of complex carbohydrates that can provide sustained energy throughout the day.
Hydrating Beverages
The average adult requires at least 3 to 4 litres of water a day. Since you’ll be spending most of the day not drinking, this may put your body at risk of dehydration. So, hydrate as much as you can during sahur before dawn. While regular water is good, there are plenty of other beverages that help with fluid retention. Some examples include whole-fat or skim milk, coconut water, sugarcane juice and other fruit juices.
Caffeine Alternatives
I know what you’re thinking: “But how am I supposed to stay awake without my morning cup of coffee?”. Caffeine dependence is an epidemic in our country; many of us can’t seem to function without our daily dose of java. But since it does induce frequent urination, it may not be your best friend if you’re fasting. Urination equals fluid loss, and you’re supposed to be staying hydrated. Caffeine will most definitely sabotage your efforts, even if by a small margin. So, try out some of these coffee alternatives, they may just give you the pep you need. Some common ones are matcha, golden milk, chai, yerba mate, chicory coffee and lemon water.
Protein Smoothies
If you’re in a rush or can’t find the time to meal prep or cook, a smoothie is your best friend. They can be made from raw ingredients and prepared within minutes. Just be sure to maintain a good balance of carbs, proteins, fats, vitamins and minerals. If you’re having trouble adding protein to your recipe, you can use Greek yoghurt, peanut butter, pumpkin seeds, oats and spinach. Some whey protein powder should also do in a pinch.
Staying Energised While Fasting
Many of us struggle to stay productive and motivated during the fasting month. For some, food may not be the issue, but hydration certainly is. The key is finding the right ingredients to make sure your meals are able to help keep you energised and hydrated throughout the day. Since water is as important for energy regulation as food is, maintaining your fluid intake is paramount. The above tips will give you just the right advice on how to accomplish this. You’ll hopefully spend the entirety of your Ramadan with a fresh face, a pep in your step and a plenty of energy to go around.
Motherhood Story wishes all our Muslim readers a blessed Ramadan!
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