Dawn BOOSTERS

During the fasting month, sahur is the most critical meal of the day that will help your body to maintain energy, remain hydrated and withstand hunger from dawn till dusk. It is paramount to start sahur with enough water for long term hydration before preparing a meal that is high in protein, fiber, sugar and complex carbohydrates.

During the fasting month, sahur is the most critical meal of the day that will help your body to maintain energy, remain hydrated and withstand hunger from dawn till dusk. It is paramount to start sahur with enough water for long term hydration before preparing a meal that is high in protein, fiber, sugar and complex carbohydrates.

HERE ARE some food that could play essential part in your pre-dawn meal. (PS: You can also use these food for that summer-body diet!)

Dates

dates
Try to consume at least two dates during Sahur as they are a quick source of energy filled with sugar, fiber, carbohydrates, potassium and magnesium. Also, dates keep your blood sugar level balanced for a long period of time.

Whole Wheat

wheat
Whole meal breads and oats, for example, are great sources of fiber. Fiber-rich foods help increase the feeling of fullness, promote good blood glucose levels and help with regularity. High-fiber foods can also help neutralize stomach acid and alleviate pain.

Rice

rice
Rice is (obviously here in Indonesia) a staple food during Sahur as it is a complex carbohydrate that breaks down slowly into sugar, thus gradually releasing energy and keeps you full for a long period of time. However, it is highly recommended to consume high-fiber red or brown rice instead of plain white rice.

Meat, Poultry or Fish

meat
Protein! Protein! Protein! It is absolutely important to have protein included in your meal to power your engine and keep your hunger pangs at bay. Some people prefer incorporating red meat to their diet such as lamb or beef due to its rich iron content, but for a more low fat option, replace the meat with fish or poultry.

Eggs

egg
Eggs are the lightest and healthiest source for protein with over 50 calories per piece, which also gives you a long-lasting feeling of fullness. Eggs are only as versatile as your imagination, but the most common cooking style is hard-boiled egg as it is quick and easy to consume.

Green vegetables and Beans
A balanced and healthy diet should always include green vegetables for it’s high-water content and nutrients. Include beans such as black beans, lentils and chickpeas to your mixed veggies for an additional fix of protein and fiber in your system.

Potatoes
Potatoes are complex carbohydrates with appetite-slaying superpowers and are also rich in fiber. It takes a while to break down and stays in your intestine longer, thus delaying the onset of hunger pangs and maintaining the blood sugar levels. In addition, potatoes retain water, which will help keep your body hydrated and avoid gastritis.

Nuts and Dried Fruits
Ward off your hunger pangs with help of dried fruits or nuts such as almonds, peanuts, raisins and apricots, which are also extremely rich in fiber, protein and sugar.

Fresh Fruits

misc_fruit
It’s always a good idea to include a bowl of fresh fruits in your meal. These should include fruits with high-sugar and healthy fats such as avocado and papayas, high in fiber such as bananas, also high-water content fruits such as watermelons and oranges.

Milk or yoghurt
Before sahur ends, it is recommended to have a glass of milk or a bowl of yoghurt to prepare the stomach for long hours of fasting, while also being a great source of energy and healthy fats.


Written by Divya Pridhnani June 20, 2016.

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