TEMPO.CO, Jakarta - During the month of Ramadan, Muslims observe fasting from before dawn with suhoor until sunset at maghrib.
One key to fasting well is to consume healthy and nutritious food during suhoor. A healthy suhoor will help maintain energy, prevent fatigue, and keep blood sugar levels stable throughout the day.
According to health recommendations, suhoor food should contain protein, fiber, healthy fats, complex carbohydrates, and sufficient fluids. Here are five healthy suhoor menus recommended to keep the body energized and hydrated during fasting:
1. Eggs and Whole Wheat Bread
As reported by The Healthy Muslims, eggs are a very good source of protein and easily digestible by the body. The protein content in eggs helps maintain a feeling of fullness for a longer period, while whole wheat bread contains fiber that is good for digestion. This combination is a practical and nutritious choice for suhoor.
Serving tips:
- Make an omelet with added vegetables such as spinach and tomatoes to increase the nutrition.
- Choose whole wheat bread over white bread as it is richer in fiber and can keep you full for a longer period.
- Add avocado as a source of healthy fats that can also help maintain energy.
2. Oatmeal with Fruits and Nuts
Oatmeal is a choice of complex carbohydrates that is rich in fiber and can keep blood sugar levels stable. The fiber in oatmeal also helps the body feel full for a longer period. Combined with fruits and nuts, this menu becomes a perfect combination for a healthy suhoor.
Serving tips:
- Use low-fat milk or plant-based milk as a mix for oatmeal.
- Add fruits such as bananas, strawberries, or apples for vitamin and mineral intake.
- Mix in almonds or chia seeds to increase the content of healthy fats and protein.
3. Brown Rice and Healthy Dishes
For those accustomed to eating rice for suhoor, choose brown rice as a source of carbohydrates. Brown rice contains more fiber than white rice, so it can provide longer-lasting energy. Pair it with healthy dishes rich in protein such as grilled chicken, fish, or tofu and tempeh.
Serving tips:
- Choose healthier cooking methods such as steaming, baking, or stir-frying with a little oil.
- Add green vegetables such as spinach, broccoli, or carrots to complete the nutrition.
- Avoid foods that are too oily or high in salt to prevent getting thirsty easily during fasting.
4. Yogurt with Granola and Honey
As reported by Times of India, yogurt is a good source of probiotics for digestion. Consuming yogurt during suhoor can help maintain digestive system health during fasting. Granola consisting of oats and nuts can provide good fiber, while honey provides natural sweetness and additional energy.
Serving tips:
- Choose yogurt without added sugar for a healthier option.
- Add fruits such as dates or bananas to enrich the flavor and nutrition.
- Sprinkle chia seeds or flaxseed to increase fiber and omega-3 content.
5. Healthy Smoothie
Smoothie can be a light yet filling choice for suhoor. With a combination of fruits, vegetables, protein, and healthy fats, smoothie provides long-lasting energy and helps maintain body hydration.
Healthy smoothie recipe for suhoor:
- 1 banana
- A handful of spinach or kale
- 1 glass of almond milk or low-fat milk
- 1 tablespoon of peanut butter or yogurt
- 1 teaspoon of honey
- Some ice cubes
- Mix all ingredients in a blender until smooth and enjoy a refreshing and nutritious suhoor.
Editor's Choice: Ramadan; Rev up Your Suhoor With These 10 Nutritious Foods
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