The importance of the suhoor meal and appropriate foods

During the month of Ramadan, many daily habits in the life of the fasting person undergo a radical change, the most important of which is the number of meals eaten and their timing. There are only two main meals during the day. The first is the Iftar meal, with which the Muslim ends his daily fast after sunset.  

The second meal is the suhoor meal before sunrise . 

 

In this article, we provide tips on the importance of a healthy Suhoor during Ramadan.

 

A healthy suhoor is a balanced meal rich in nutrients that provide the body with energy and hydration during fasting hours. The suhoor meal should include : 

• Foods that are a source of energy that help you feel full for a longer period, such as complex carbohydrates: such as whole-grain bread, oats, whole grains, sweet potatoes, and fruits.

• During Suhoor, you should avoid eating fats and sugars .

• Protein is very important in the suhoor meal .

• Moderation in all types of food is necessary .

• If the body fasts for long periods, it will enter a state of not burning and conserving calories .

 

Benefits of eating Suhoor

The Suhoor meal is very important for the health and body of the fasting person. It provides him with energy during the day of fasting, as well as water to hydrate his body and maintain his vitality and activity . 

The importance of the suhoor meal lies in preparing the fasting person and providing him with the energy that helps him endure the long hours of fasting, as eating a healthy suhoor meal works to provide the body with the energy and nutrients necessary to complete the next day . 

 

Benefits of eating Suhoor

• Providing the body with energy and activity during fasting hours, especially for young people, who suffer from fatigue and loss of concentration while studying during the daytime hours .

• Maintaining normal blood sugar levels during fasting, which reduces headaches and lethargy .

• Reducing the feeling of extreme thirst and dehydration during the daytime hours, as one should be careful to drink large amounts of fluids during the suhoor meal .

• Ensuring that food remains in the stomach and intestines for long periods and increasing the time you feel full, which helps keep bowel movements within their normal rate, reduces the occurrence of digestive problems and constipation, and ensures the continuity of metabolic processes in the body .

• Reducing the feeling of hunger, if the suhoor meal contains complex carbohydrates and slow-digesting proteins that slow down stomach emptying .

• Providing sources of protein and amino acids needed as a source of energy during fasting .

 

Important foods to eat at Suhoor to maintain your energy during fasting

Choosing the right ingredients for your suhoor meal carefully is essential for a safe and healthy fast. Also, pay attention to the quantity of food in your Ramadan suhoor meal, as eating moderate amounts of food helps provide the body with more energy and avoid heartburn and stomach pain . 

The best healthy suhoor meal can be prepared using simple ingredients available in every home, but the secret lies in knowing the importance of these ingredients and the proportion of each in suhoor . 

Here are the most important ingredients that must be present to prepare the best suhoor meals in Ramadan. 

• Dates: Dates are an integral part of Ramadan fasting. Eating them at suhoor will give you a boost of glucose to stay active throughout the day .

• Fruits, such as watermelon, which are low in calories and a rich source of vitamin A, help keep the body well hydrated for a full day's fast .

• Vegetables, such as cucumber, broccoli, spinach, and mushrooms, are made up of more than 90 % water, so salad, especially green salad, is a rich meal for a healthy suhoor .

• Soup, vegetables or lentils can be added to it to get the body’s need for vitamins, fiber, and energy .

• Milk, which provides protein and nutrients, most importantly calcium. Milk can be added to fruits to make a rich and complete meal .

• Labneh, which contains good amounts of protein .

• Milk, which can be added to oatmeal or breakfast cereals .

The nutrients our body needs daily can not only be obtained from breakfast, but are also completed in the suhoor meal. Therefore, the suhoor meal is an important meal no less important than breakfast . 

 

Suhoor is one of the most important aspects of the holy month of Ramadan. However, some people may find it difficult to choose the right foods for the suhoor meal, as it will affect their fasting hours and may increase feelings of thirst or hunger . 

Fasting people always crave foods that keep them feeling full for a longer period of time and, at the same time, reduce their feeling of thirst . 

Nutrition experts stress the importance of not neglecting the suhoor meal, as it protects people from headaches, blurred vision, fatigue, and dizziness, and also provides them with the energy they need to complete their day and work . 

 

Consumer Awareness Department