Ramadan is just around the corner and the excitement of people is at its peak. Muslims wait a whole year for this holiest month. Muslims refrain from eating or drinking from the sunrise to the sunset. It is the month that gives us a chance to build a strong connection with ALLAH and ask for his blessings.
‘Amr bin Al-‘As (May Allah be pleased with him) reported: The Messenger of ALLAH ﷺ Said,
“The difference between our observance of Saum (fasting) and that of the people of the Scriptures is Suhur (predawn meal in Ramadan).”
Riyad as-Salihin 1232 – Book 8, Hadith 242
Suhoor is the pre-dawn meal of fast that you eat before sunrise. You need to get a Ramadan diet chart that keeps you energized and helps to cope with thirst and hunger till sunset. We can consider healthy Suhoor to lose weight and can have shiny skin. We can say that Ramadan gives us a chance to lose some extra pounds. All you need is to learn how to lose weight in Ramadan and what are the best timings to exercise.
Ramadan in extreme temperature requires the best Suhoor meal, so we are here to help you with the Best Foods for Sehri in Ramadan that keep you hydrated and active the whole day.
Table of Contents
Best Things to Eat in Sehri
1. Load up with Dates
AISHA (May ALLAH BE PLEASED WITH HER) REPORTED THE PROPHET ﷺ SAID:
“INDEED IN DATES, THERE IS CURE.”
This hadith describes that dates can cure your inner diseases. Eating one or two dates in Sehri can help us to stay active by leveling up our energy.
Dates are rich in nutrients that are much needed for a whole day fasting, and it is one of the Sunnah Foods.
2. Balance Your Diet with Fruits and Veggies
Nutritionists suggest to not only drink water in Suhoor but also stay hydrated in Ramadan by eating fruits and vegetables. They are rich in nutrients, iron, vitamins, magnesium, zinc, folic acid, etc.
You can eat a salad of mixed fruits and veggies that can keep you energized the whole day. The sun’s heat can leave you exhausted if you do not consume enough vitamins.
Other foods contain plenty of sugar and salt, but fruits and vegetables are low in sugar and salt. The dietary fiber fact of fruits and veggies boosts physical fitness and lowers the chances of obesity. The intake of salad minimizes the risks of bad cholesterol and lowers your blood pressure.
If you chew on dates, balance your diet with watermelon, as:
AISHA (May ALLAH BE PLEASED WITH HER) REPORTED THE PROPHET ﷺ USED TO EAT:
“The Prophet (Allah bless him and give him peace) ate watermelon with ripe dates.”
He ﷺ Used to say:
“The heat of the substance (dates) neutralizes the coolness of that (watermelon).”
Ash-Shama’il Al-Muhammadiyah 199 – Book 29, Hadith 4
3. Reach for Three-Bean Salad
According to nutritionists, the best foods to eat in Ramadan can leave positive effects on our body as a healthy diet helps to lose weight, improve skin health, increase the ability to kill Mycobacterium tuberculosis, etc.
Healthy three-bean salad is packed with several proteins and fibers. The consumption of such salads lowers the calories in your body and gain your weight.
4. Stuffed Paratha
People who are not suffering from bad cholesterol can add stuffed paratha to the Ramadan diet chart.
Pakistanis love to eat paratha as it keeps them full throughout the day. Whole wheat flour paratha is high in fiber and gives you relief from constipation. We can also call this wheat paratha a heart-healthy ingredient due to its high dietary fiber, proteins, iron, magnesium, etc.
Make healthy and wise food choices in suhoor and iftar especially if you are fasting in pregnancy. Read more about additional tips for fasting in pregnancy.
5. Add Banana Oatmeal Smoothie to Your Ramadan Diet Chart
As we know bananas are rich in potassium, vitamin C, and magnesium, which boosts the energy level of the body and other health benefits if you combine it with oatmeal. Bowel health is really important during Ramadan, or fasting can make you exhausted. This smoothie gives your body both soluble and insoluble fiber to keep your stomach healthy.
If you are foody, this combination definitely works for you because of its favorable and tasty facts. The banana oatmeal smoothie will give you ample energy because of its protein-rich fact.
6. Enjoy Nature’s Gift of Nuts
Do you want to feel full for a longer period?
The nut is a blessing that provides incredible benefits even with its small quantity. Yogurt in suhoor is a common food, but what if you pair it up with nuts?
Such a combination is fulfilling and provides you energy for the whole day. If you do not like yogurt, try nuts with hot milk as it would be a great combo and give you relief from an exhausting routine while keeping you energized.
7. Do Not Forget Eggs
Have you ever had an Anda-Paratha combination in Suhoor?
If you haven’t, try it out. We can say that eggs are one of the most protein-rich foods in the world. You can make an omelet with a combo of veggies or try scrambled eggs with spinach. Hard-boiled eggs with salad are also the best way to boost your energy level during Ramadan.
Eggs satisfy your cravings throughout the day and feel you fill for a longer time. They are rich in:
- Selenium
- B12
- Vitamin D
- Minerals like zinc, copper, and iron
Egg Yolk Contains:
- Calories
- Fat
I have observed closely that most of the people around me only focus on the best foods for sehri but not the iftar diet. It makes me feel that I should share Iftar things to eat in Ramadan.
Healthy Food for Iftar
After sunset, Muslims end their fast in Ramadan. Pakistani people love to eat fried food and soda drinks in evening meals but they leave negative effects on their body.
Nutritionists in Pakistan say that we should also look for a healthy diet for iftar.
Let’s find out what foods to eat in iftar during Ramadan.
- Rice: Eat brown rice and whole-grain products to boost your body’s energy level. You should avoid sugary food because it will not keep your energy level stable.
- Fruits and Veggies: Masala Fruit chaat or mix fruit and veggies salads can help you maintain body nutrients requirements and other minerals. We eat dates to break our fast but the combo with such a salad can maintain the sugar level of the body.
You can also add some saucy food to your iftar table, such as:
- Lamb Bolognese
- Baked Chicken
- Spiced Lamb Stew
Final Thoughts
If you do not get a healthy diet in Ramadan, it will decrease your body energy level and affect your overall body health. You should not indulge yourself in such activities that can make you tired during fasting. Fasting health benefits are immense if you properly follow your diet plan and improve your lifestyle. We have shared the best energetic foods to eat in Ramadan that will help you to maintain your body’s nutrients and minerals while keeping an ideal weight.
Abu Huraira reported ALLAH’s messenger as saying,
“If anyone breaks his fast one day in Ramadan without a concession* or without being ill, a perpetual fast will not atone for it even if he observes it.”
Mishkat al-Masabih 2013 – Book 7, Hadith 57
This hadith reveals the importance of fasting, but it is only possible to not omit the fast when we learn about the best energetic foods to eat in Ramadan.
For more healthy tips reach out to the certified dietitians and nutritionists near you via healthwire.pk
