As Ramadan coincides with the beginning of summer this year, the pre-dawn meal of Sehri or Suhoor plays a pivotal role - balancing spiritual obligations with maintaining optimal health during fasting hours in the heat requires thoughtful consideration and strategic planning.
With a bit of creativity and mindful choices, a well-planned Sehri can empower one to go through fasting with vitality and strength.
Here are the things to be mindful of when planning Sehri -
Hydration Heroes
Water, the elixir of life, becomes even more essential during Ramadan, particularly when fasting coincides with hot weather.
Sehri presents an opportune moment to kickstart one’s hydration game.
Starting the meal with a tall glass of water can replenish fluids lost during the night and preemptively stave off dehydration throughout the day.
Additionally, incorporating hydrating foods into Sehri spread is important.
Fresh fruits like watermelon and cucumber boast high water content, aiding in hydration while providing a burst of natural sweetness.
Energising Eats
Fueling the body with nutrient-rich foods during Sehri lays the foundation for sustained energy throughout the day.
Complex carbohydrates such as whole grains, oats, and whole wheat bread, which release energy slowly should be chosen for meals as they keep one feeling full and energised for longer durations.
Incorporating protein sources into Sehri meals, such as eggs, yoghurt, or lean meats would support muscle health and promote satiety.
A protein-packed omelette filled with colourful vegetables or a bowl of yoghurt topped with nuts and seeds offers a satisfying and nourishing start to your fast.
Balanced Bites
Achieving balance on Sehri plate is key to optimising nutrition and sustaining energy levels throughout the fasting period.
One should aim to include a variety of food groups, encompassing carbohydrates, proteins, healthy fats, and fibre, to create a well-rounded meal.
Heart-healthy fats should be in one’s repertoire – such as avocado slices, olives, or a drizzle of olive oil.
These fats not only add flavour and richness but also contribute to feelings of fullness and satisfaction.
Foods rich in dietary fibre, such as whole grains, legumes, fruits, and vegetables, promote digestive health and help regulate blood sugar levels, keeping one feeling satisfied and steady throughout the day.
Mindful Portions
While the temptation to indulge in lavish Sehri feasts may be strong, exercising portion control is crucial for maintaining balance and preventing discomfort during fasting hours.
One has to be mindful of portion sizes, opting for moderate servings that provide nourishment without overburdening your digestive system.
Remember to listen to your body's cues of hunger and fullness, eating until you feel satisfied rather than stuffed.
Focus on savouring each bite mindfully, appreciating the flavours and textures as one prepares for the day ahead.
Caffeine Consciousness
For many, a morning cup of coffee or tea is a cherished ritual, providing a jolt of caffeine to kickstart the day.
However, excessive caffeine consumption during Sehri can lead to dehydration and disrupt sleep patterns.
If one is accustomed to caffeinated beverages, consider gradually reducing the intake leading up to Ramadan or opting for decaffeinated alternatives during Sehri.
Herbal teas such as peppermint or chamomile offer a soothing and caffeine-free option to accompany your pre-dawn meal, promoting relaxation and hydration without the stimulating effects of caffeine.
