What to eat for Sehri?

To stay healthy and refreshed throughout Ramadan, you need to eat healthy food during Sahri. However, due to the lack of time to eat, we tend to eat sugary and processed foods more. Due to which the body becomes tired and exhausted during the day. However, if you eat nutritious food during Sahri, then the body will remain fresh and hydrated throughout the day.
Practice making meals that contain complex carbohydrates, lean proteins and healthy fats. Then you will not feel hungry all day, and you will feel satisfied even after eating.

Sahri: Powerhouse Meal
Sahri food is often called a ‘powerhouse meal’. There are many reasons behind this. This food prepares the body for a long fast. Unlike iftar, in the case of Sahri, there is no opportunity to eat repeatedly until the next evening.

How to make Sahri a ‘powerhouse’? Let’s take a look.

1. Long-lasting energy from complex carbohydrates
   Complex carbohydrates can be said to be the most important ingredient for Sahri. Sugary foods give us temporary energy, later the blood sugar level increases. Instead, complex carbohydrate foods increase glucose levels gradually. As a result, the body has energy for a long time, and it is possible to focus on work.

• Whole grains: Try eating brown rice, oats or whole grain roti/parota in Sahri. These whole grains contain fiber, which helps in digestion. In addition, eating such foods gives satisfaction, as a result of which you do not feel hungry for a long time.
• Starchy vegetables: A lot of energy is available from vegetables like sweet potatoes, sweet pumpkin or corn. They contain complex carbohydrates, so it is possible to stay fresh all day.

1. Protein for muscle protection and satisfaction
   It is very important to eat protein or non-vegetarian food in Sahri. Non-vegetarian food ensures the protection and growth of muscles. In addition, non-vegetarian food gives complete satisfaction, as a result of which you feel less hungry throughout the day.

• Lean protein sources: Try eating grilled chicken breast, fish, skinless chicken sausage or eggs for sahur. These foods are easy to digest, providing all the essential amino acids for the body.
• Vegetarian: If you are vegetarian, you can eat lentils, chickpeas or various beans with your meal. These foods contain a lot of protein and fiber.

1. Hunger suppression and nutrient absorption
   Don’t skip healthy fats. We usually avoid that food when we hear fat, but healthy fats are very important to balance the sahur meal. These foods provide satisfaction, and do not feel hungry for a long time. In addition, these foods are unmatched in providing the body with the necessary vitamins.
   Include various nuts (cashews, almonds, pistachios), olive oil with sahur food. Then you will not feel hungry for a long time.
2. Eat water-rich fruits and vegetables
   Dehydration or dehydration becomes a cause for concern during fasting. To avoid dehydration, eat water-rich fruits and vegetables in Sahri.
   Eating watermelon, cucumber, tomato, celery and greens provides the body with the necessary water supply. In addition, these foods contain essential vitamins, minerals and sufficient water, so you can stay fresh throughout the day.
3. Sweet foods to wake up slowly
   Many of us want to eat sweet foods at the beginning of Sahri. When choosing such foods, choose naturally sweet foods instead of processed sugary foods.

• Dates: We usually start iftar with dates. Dates can also be a great option for Sahri. Your body will get the necessary sugar and fiber from dates, so the blood sugar level will not increase rapidly but will increase gradually.
• Honey: Mixing a little honey in sherbet or water will satisfy your desire to eat sweets and will also give your body energy. However, never mix honey with hot, even lukewarm water or food. It can cause poisoning in small doses. Always try to eat honey with cold or room temperature food.

By adding these sources of energy to your sahri meal, your sahri will also become a ‘powerhouse’. Eating a balanced meal at sahri is very important to maintain physical strength and focus throughout the day.

Foods not to eat during Sahri
We eat many foods every day that are delicious, but after eating, the body becomes tired and exhausted. It is better to avoid these foods during Sahri. Let’s see what these foods are.

1. Foods that make you thirsty
   Do not eat salty and processed foods, canned foods during Sahri. Food needs to have a little salt for electrolytes, but excess salt disrupts the body’s fluid balance, resulting in thirst throughout the day. Being thirsty repeatedly during fasting will be uncomfortable for you.
2. Spicy foods
   Spicy foods can disrupt your body’s normal processes and increase thirst. Many people like to eat spicy foods, but it is better to avoid spicy foods during Sahri. Even if you eat them, you should eat them in very small quantities.
3. Simple carbohydrates
   Although white rice, sugary cereals, pastries, and white bread are delicious to eat, they are more harmful. Simple carbohydrates temporarily provide energy to the body, but then the sugar crash causes hunger and fatigue in the body. So instead of such foods, try eating complex carbohydrates, such as brown rice or oatmeal. This will keep the body energized for a long time.
4. Dehydrating drinks
   Drinks that contain high levels of caffeine, such as tea, coffee and soda, cause frequent urination and dehydration in the body. If you need caffeine, have a cup of coffee or tea. Try not to drink sugary drinks. Instead, drink water or fruits that have a lot of water.
5. Fried foods
   Fried foods are very heavy, greasy. These foods take a long time to digest. These can cause fatigue and fatigue in the body. Therefore, it is better not to eat fried foods, samukha or pakoras during Sahri.
   If you follow these tips, you can stay healthy throughout the month of Ramadan. Sahri provides the body with nutrients for the whole day, so be careful in choosing what to eat.

Make a healthy meal plan for Sahri
When planning your Sahri meal, consider your preferences. Do you prefer sweet or spicy food?
Once you are sure about your preferences, select meals from different food groups for the entire week. Then, you will be able to provide your body with adequate nutrition. Remember, controlling the amount of food you eat is also very important.

To reduce the hassle and save time during Sahri, prepare meals or cook a large batch of food ahead of time. Check out these tips to start meal prep:

• Cut up the vegetables. Cook the rice and boil the eggs the night before. Refrigerate everything once it has cooled to room temperature. Bacteria can grow if food is left at room temperature.
• Cook lentils, soups or stews in a large pot, so that you can eat them throughout the week.
• Make overnight oats, sour cream or chia pudding in advance.
• Cook oatmeal in large quantities. Then divide them according to the quantity and store them in the refrigerator.
• You can make a smoothie by blending fruit and yogurt. Eat it during Sahri to get energy.

By using these strategies during meal planning, you can prepare healthy, delicious meals in less time throughout Ramadan. This will help you stay fresh and focused throughout the day.