Prioritize a Nutrient-Rich Suhoor
Suhoor, the pre-dawn meal, is essential for maintaining energy and hydration throughout the fasting period. Some people choose to skip suhoor after consuming a large portion of food at iftar, assuming their body has enough stored energy. However, skipping suhoor can lead to increased fatigue and low productivity, dehydration and difficulty concentrating, as well as heightened hunger, which may result in overeating at iftar. To ensure a nutrient-dense and well-balanced meal at suhoor, follow these key guidelines:
Prioritize Complex Carbohydrates
Choose whole grains such as oats, brown rice, whole wheat bread, quinoa, barley, bulgur, sweet potatoes, lentils, and chickpeas. Complex carbohydrates take longer to digest, providing a more sustained release of glucose into the bloodstream, preventing spikes and crashes in energy levels.
Include High-Quality Protein (≥20g per meal)
Opt for eggs (boiled, scrambled, or poached), Greek yogurt, cottage cheese, lean meats, fish, tofu, or beans. Protein helps promote fullness and reduces ghrelin (the hunger hormone), which helps control appetite. It also essential for muscle repair and maintenance, which is crucial for maintaining energy levels and physical activity during fasting.
Incorporate Healthy Fats
Choose monounsaturated and polyunsaturated fats found in avocados, olives, almonds, walnuts, chia seeds, flaxseeds, pumpkin seeds, extra virgin olive oil, and nut butters. These healthy fats improve brain function and energy metabolism.
Stay Hydrated
Drink 2-3 glasses of plain water or herbal teas (chamomile, peppermint). Also, consume foods with high water content, such as watermelon, cucumbers, oranges, strawberries, yogurt, soups, and smoothies. This combination enhances hydration more effectively than drinking water alone.
Add Fiber for Better Digestion
Consume fiber-rich foods such as whole grains, chia seeds, flaxseeds, leafy greens, apples, pears, prunes, lentils, beans, and chickpeas. These prebiotic-rich fibers improve gut bacteria, aid digestion, and reduce bloating. Aim for at least 25-30 grams of fiber at suhoor.
Menu for Suhoor
To ensure a balanced and nutritious suhoor, consider these meal options that provide sustained energy, hydration, and essential nutrients:
Option 1
Nasi Dagang (brown rice) with grilled mackerel & ulam
Option 2
Overnight oats with dates and nuts
Option 3
Wholemeal bread with avocado spread
These meals incorporate complex carbohydrates, high-quality protein, healthy fats, and fiber to help you stay energized and satisfied throughout the fasting period.
Break Your Fast Wisely at Iftar
Iftar is the time to refuel the body after prolonged fasting for a day. Mindful eating followed by eating in phase probably will allow you to fast without any negative side effects throughout Ramadhan. You may follow the tips below:
Hydrate Wisely at Iftar
Drink 1-2 glasses of water during iftar to prevent dehydration and overeating. The best choice is drink infused water (with lemon/mint) for extra electrolytes and avoid sugary drinks as they cause energy crashes.
Break Your Fast with Dates for Instant Energy
Eating 1-3 medium-sized dates first when breaking fast for instant energy. Dates contain natural sugars that are quickly absorbed into the bloodstream and prevent overeating as it will naturally suppress hunger by signaling your brain that you’ve consumed energy.
Balance Your Iftar with Nutrient-Dense Choices
Choose complex carb, high-quality protein with healthy fat. Swap white rice with brown rice or whole wheat bread and may include with lean meats (chicken, fish) and nuts. Limit intake of trans-fat and saturated fat like murtabak, fried chicken, pisang goreng and others. Prioritized grilled, steamed, or stir-fried options over deep-fried foods.
Practice Mindful Eating for Better Digestion
Eat slowly and mindfully. You may wait 10-15 minutes after eating dates before starting the main meal to help you control portions and regulate appetite. You also can control portion size by using a smaller size plate and stop eating before feeling too full.
Menu for Iftar
To ensure a well-balanced and nourishing iftar, consider these meal options that provide essential nutrients and sustained energy:
Option 1
Nasi Kerabu with Ayam Percik
Option 2
Ikan Bakar with Sweet Potato & Sayur Campur
Option 3
Brown Rice Nasi Lemak with Baked Chicken Rendang
These meals incorporate complex carbohydrates, high-quality protein, and healthy fats to help replenish energy levels and support overall well-being during Ramadan.
Optimize Your Health for a Fulfilling and Energized Ramadan
Fasting during Ramadan is both a spiritual and physical journey that requires mindful nutrition to sustain energy levels, prevent fatigue, and enhance overall well-being. By making smart food choices, prioritizing balanced meals, and ensuring proper hydration, you can maximize the benefits of fasting while staying active and energized. Suhoor should be nutrient-dense, iftar should be balanced and controlled, and hydration should be a key focus throughout the night. Following these guidelines will help you maintain good health and enjoy a fulfilling Ramadan.
At GHHS Healthcare, we emphasize the importance of smart nutrition and regular health screenings to help individuals prepare for fasting while maintaining overall well-being. Fasting can have different effects on the body depending on one’s health status, lifestyle, and dietary habits. For those with pre-existing health conditions such as diabetes, hypertension, or digestive issues, a comprehensive health screening can provide valuable insights into how to safely adapt to fasting without compromising health. Additionally, general health check-ups can help detect any underlying concerns, allowing for personalized nutritional and lifestyle recommendations to support a smooth fasting experience. By prioritizing proactive healthcare, you can enhance your physical resilience, improve energy levels, and make the most of Ramadan with confidence and peace of mind.
