Ramadan, in the Islamic calendar, is constructed on the lunar cycles an normally falls on the ninth month of the Islamic calendar. This is the month whereby Muslims will fast commencing from sunrise all the way to sunset. During the period of fasting, fellow Muslims will abstain from consuming food or drink and thoughts, as well as action must be kept holy.
This is the month when the followers of Islam strongly believe that by fasting, it could help them to learn more about modesty, patience as well as the spiritual enhancement of oneself. There will be two main meals during the day which is one served before sunrise and it is called Suhoor, and Iftar is served after sunset.
As fasting is an important event for all Muslim, knowing the right way to fast to give you energy throughout the day is crucial. Tripfez has listed energy food that can be consumed during Suhoor and Iftar in order to maintain energy as well as hydration throughout the day. For both Suhoor and Iftar sessions, the category of foods are pretty much the same, but, you can always be experimental with recipes and use different alternatives to spice up the cuisine. As a start, be sure to drink at least two glasses of water each Suhoor as well as plenty of water in between Iftar and Suhoor as well. Are you ready? Let’s start!
For Suhoor, Pre-dawn Meal, Breakfast:
Bear in mind that Suhoor meals need to be nourishing as it is the fuel that gives sufficient and long lasting energy to overcome the long hours of fasting. Here are advisable halal foods that should be included in your Suhoor:
- Fruits and vegetables
Contains vitamins, phytochemicals, minerals and also superbly rich in fiber, fruits and vegetables are necessary during fasting. It will give the feeling of fullness and at the same time, it will help to avoid unwanted constipation. Try out refreshing and delicious fruits like avocado, papaya, banana, and peach. Remember, when you fast, it doesn’t mean you don’t get to enjoy the rejuvenating taste of fruits, in fact, this is the time your body needs it the most. Perhaps, you can make smoothies or refreshing juice as your Suhoor alternative, it will definitely be great and something different.
This is vital for you to take into account as high-fibre carbs foods such as brown rice as well as wholemeal bread will put you a step ahead in sustaining your body’s energy level. This is due to its ability to take the time to be digested, thus, the energy levels in your body can be sustained a little bit longer and keep you away from starving.
- Proteins, meat, and substitutes
Some of the examples that we can list out are fish, chicken, and low-fat dairy products. These are a great source of protein. Nevertheless, do be careful with your fat intake, do not overdo it and be sure to limit the amount. Having meat during Suhoor can not only assist in repairing but also to build your body’s tissue as well as your immune system so that you can be healthy while fasting. As for the dairy products, it helps to maintain strong bones and is also good for energy provider throughout the day. Spice up your menu for Suhoor, by choosing alternate types of dairy products, perhaps Soybean milk for today and a bit of low-fat milk the next day. Keep your menu fun and lively.
For Iftar or Dinner:
After a long and challenging day of fasting, it is finally time for Iftar or Break of Fast, commonly known as dinner if it is not during the fasting month. During Iftar, your body could refill the lost energy after fasting for the whole day. Therefore, this meal is vital and this is the time you should reward your body by consuming foods from all major nourishment groups for your own benefit. Examples of nutritious intake you should emphasize on are vegetables, fruits, carbohydrates such as rice and other alternatives as well as meat that includes dairy too. It is pretty much the same with Suhoor, nevertheless, you don’t have to have the same exact food for both Suhoor and Iftar, you can always play around with the variety types of cooking to make your fasting month more interesting and not mundane.
- More Fruit and vegetables
During Ramadan, it is common that dates are consumed at the start of Iftar which symbolizes the breaking of fast. This is a good energy source as dates are superbly rich in potassium, but do not consume excessively as they are high in sugar. As advised by dieticians, you can have two healthy servings of veggies and two serving of fruits daily, thus during Iftar, be sure to have one serving of fruits and veggies.
- Rice or Noodles and alternatives
Pretty much the same with Suhoor, during Iftar, your body needs the carbohydrates. So for instance, in the morning, you have already eaten rice for Suhoor, you can opt to take whole grain noodles instead. Why not make a delicious pasta recipe to entice your appetite? These are elements of complex carbohydrates and it will provide your body with needed energy, minerals and fibre. If you were to compare these with desserts and other sugary foods that burn pretty fast, these will give you a stable and sustainable energy level which is just what your body requires.
- Lean meats and alternatives
As for meats, incorporate protein rich sources such as skinless chicken, fish, eggs, lean meat, legumes as well as low-fat dairy products into your menu. There are many delicious recipes out there that would be awesome if used along with any of the above sources.
There you go, a list of energy food that you can eye on more during this Ramadan and hopefully it will help you go through the month smoothly and successfully. Remember, do keep your meals healthy by limiting the usage of oil and always opt for other alternatives of cooking, for instance, shallow frying, steaming, grilling and even baking. Unleash the inner cook within you during this fasting month. A little bit of advice, even so you are using oil, do yourself a favor by picking oils that are high in unsaturated fats like soybean oil, olive oil, and canola oil. Take advantage to nurture great dietary habits this Ramadan and hopefully, it will continue even after the fasting month. All the best!