Sehar is an important part of fasting; Prophet Muhammad (SAW) instructed Muslims to observe suhoor as there is a blessing in it. The foods eaten during suhoor set the tone for the whole day ahead. Proper nutrient constitution and balanced diet will prevent cravings, low blood sugar and thirst throughout the day. Therefore, focusing on sehar menu is very important. Here are a few foods nutritionists recommend to incorporate in your menu to have a healthy sehar:
Pulses are an invaluable source of protein. Protein, if eaten in suhoor, will help you sustain blood sugar levels throughout the day ahead. It will also prevent cravings, and keep the stomach full. Proteins have a slow transit time in the gut, so they release energy slowly. Pulses are delicious, nutritious and easy to make at suhoor. Apart from pulses, other good sources of protein include eggs, organic cheese, lean meat, and even protein powder in smoothies.
As opposed to refined carbs, complex carbs are slow to digest, thus slow to release energy. Much like proteins, they keep cravings at bay, and the blood sugar at a plateau. During the fast, carbs are the first to be metabolized by the body for energy.
As such, it is important to eat slow digesting carbs so that the body gets constant energy. The carbs stored in the liver—as glycogen—get depleted throughout the day as well. Unless you replenish these stores, the energy levels will fall drastically. Examples of complex carbs include whole wheat rice, whole wheat pasta, porridge, potatoes, whole wheat roti etc.
Eating fats like coconut oil, nuts, ghee, olives, and avocados etc. will provide the body with healthy fats. Fats will not only keep the body full for longer but also save the carbs for energy. Fat is essential to keep you functioning at your best.
Another great, and low-calorie option to include in sehar menu is fibre. High fiber foods like, wholegrain bread, and chapattis will keep the gut motility at an optimum level, and keep the body full for longer. The latter is important to prevent hunger pangs, low blood sugar levels and cravings at bay. The whole day of fasting will go much smoother if you are not cranky with hunger. Fibre will also prevent you from gaining weight. Do remember to add plenty of water with fibre to avoid feeling sluggish.
Vegetables can help maintain hydration throughout the day. They are also rich in minerals and vitamins, that will help meet the nutritional requirement of the body. You can add to your menu vegetables like tomatoes, for example, that have high water content, and can combat dehydration.
Adding yoghurt to the suhoor menu can make all the difference. Not only is it flavorful, but the calcium and milk protein contained in it is super healthy for the body.
If you need more help to plan what your suhoor menu should be like then book an appointment with top nutritionists in Islamabad, Karachi and Rawalpindi through oladoc.com, or call our helpline at 042-3890-0939 for assistance to find the RIGHT professional for your concerns.