Ramadan fasting: Best foods to eat for suhoor to stay full, hydrated, and energised

Diet tips for Ramadan fasting: Healthy fats must be an essential part of your Suhoor. Include nuts, seeds, coconut, coconut curd, or a small serving of almond milk to your diet (Image: Canva)

Ramadan is marked by a month of fasting during the day and feasting (Iftaar) in the evening. While fasting from sunrise to sunset can be spiritually uplifting, it can also pose challenges to the body, especially if you're not mindful of what you eat during Suhoor (pre-dawn meal) and Iftar (evening meal).

According to Dr Manjari Chandra, Consultant- Clinical and Functional Nutrition, Max Hospital, Gurugram, it’s important to consume foods that keep your body hydrated, curb hunger, and sustain energy levels during the day. “The first thing to understand is that when you're not eating or drinking during the day, your body can become dehydrated and low in electrolytes, especially sodium,” says Dr Chandra. To prevent this, she suggests drinking lots of water with added electrolytes before the fast starts and after breaking the fast. “You can simply add sea salt or pink salt and half a lemon to your water, it's a great way to replenish electrolytes and maintain hydration,” she adds.

When choosing what to eat at Suhoor, Dr Chandra suggests one should avoid maida-based snacks, sweets, or deep-fried foods. Instead, opt for nourishing snacks that provide sustained energy through the day. “Have a handful of nuts and seeds, boiled chickpeas with vegetables, or sprouts. You could also have yoghurt with nuts and seeds or fruits like citrus and berries, which are filling and rich in vitamins,” she says.

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Never underestimate the power of refined grains when it comes to satiety. If you’re eating roti or rice in the morning, opt for whole grains and millets instead of refined grains. “Skip white rice and maida-based rotis,” says Dr Chandra. “Instead, go for black rice, red rice, or millet rotis made with ragi, buckwheat, jowar, or bajra. These provide more nutrition and fibre and keep you full for longer.”

Additionally, healthy fats are an essential part of your Suhoor meal, as they help in slow digestion and provide long-lasting energy. “Add ghee to your roti or rice, or include nuts, seeds, coconut, coconut curd, or a small serving of almond milk,” suggests Dr Chandra.

When it’s time for the feast during Iftaar, don’t jump straight for the fried foods. Instead, Dr Chandra advises having a well-balanced meal that helps to nourish your body after a long day of fasting. “Start with a good source of protein like eggs, lentils, beans, or lean meats. Pair it with complex carbohydrates such as millets, unpolished rice, or beans to provide sustained energy. Include plenty of vegetables, either grilled, as kebabs, or vegetable dumplings. This will help boost fibre and essential nutrients,” she says.

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Lastly, she says, don't forget healthy fats like a drizzle of olive oil, homemade white butter, or a handful of nuts and seeds to keep you satiated and aid in nutrient absorption. “You can have a little fried or sweet snack just for taste. But the major portion of your meal should come from proteins, vegetables, healthy fats, and complex carbohydrates,” Dr Chandra suggests.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.