All Muslims across the globe celebrate Ramadan. With Ramadan just a week away, you must have been planning too fast. It is essential to get your health in-check all through this blessed month while fasting.

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Suhoor or the meal before dawn and before fasting is essential before you start the day. Suhoor helps the body to stay full and hydrated during the fasting period. It also enables you to avoid overeating when you break your fast in iftar.

Let’s pledge to have a healthier Ramadan this year by having a healthy menu for your suhoor.

What to Eat at Suhoor?

Start by drinking water and consume fruits like dates. Dates are a great source of energy, helping your body to secrete digestive enzymes in preparation for the upcoming meal.

Then slowly consume food that is rich in vegetables, protein, and carbohydrates, along with a little fat. Give time for your body to digest the food so make sure you don’t overeat.

Another healthy tip for suhoor time is to substitute pastries and sweets during Ramadan. Replace sugary foods with fruits and vegetables.

Some fruits and vegetables naturally have high-water content, such as cucumbers and watermelons. Consuming vegetables and fruits that have high water content can help keep you hydrated during the day.

A Well-balanced Meal at Suhoor

  • Complex carbohydrates – Oats, lentils, grains, and other complex carbohydrates. It is best to consume slow-releasing carbs to help keep your blood sugar steady so that you will feel full longer during fasting.
  • Fiber-rich foods – Fibre-rich foods are digested slowly, just like complex carbohydrates. Fiber-rich foods include dates, whole wheat, grains, potatoes, vegetables, and most fruits.
  • Protein-rich foods – Eggs, yogurt, and meat, are also recommended as they can help replenish your energy throughout the day.
  • Plenty of fluids – Drink plenty of water during suhoor and iftar to prevent dehydration and constipation.
  • Enough sleep – Sleep for 6-8 hours a day to get sufficient mental and physical rest. The less you sleep, the more tired you will be and the more unproductive your next day will be.

Things to Avoid During Suhoor

  • Don’t consume foods that are high in fat during suhoor, because fatty foods do not keep you full.
  • Cut down sugary and processed foods that contain refined carbohydrates. They are low in nutrients and high in
  • Break your fast at iftar
  • Avoid caffeine – Caffeine speeds up water consumption in your body leading to dehydration so make sure you drink caffeinated drinks in moderation during suhoor.
  • Avoid working out during fasting hour – Working out until after fasting hours is recommended. Begin your exercise routine a minimum of 2 hours after the meal to give your body enough time to digest food properly. Exercising and working out during fasting hours can also lead to dehydration

Need Expert Advice?

Remember, during fasting your health is number one. Make sure to talk to a doctor if you have medical conditions that can’t let you fast.

Go to or download our Mobile App and book an appointment with a Dietetics & Nutrition doctor instantly.