We all know that fruit is an essential part of a healthy diet, and that remains the same during Ramadan. You won’t be able to snack whilst fasting, so it may be harder for you to get your five a day in at this time of the year. With this in mind, it’s a good idea to eat plenty of fruit with your breakfast. Blueberries, apple, mango, and bananas are a good option. You could eat them alone as part of a fruit salad, or you can sprinkle them on top of cereal, toast, or yoghurt.
Every good diet needs to have calcium, and there are few better sources of calcium than yoghurt. Greek yoghurt is a good Suhur food because it has lots of carbs and calcium, and it’s a somewhat lighter option for early in the morning compared to cooking something heavier. If you’re struggling to get something in for Suhur due to not feeling hungry, try a bowl of yoghurt with some fruit and a handful of oats.
If you feel up to it and want something a bit more filling for your Suhur meal, eggs are a great option. They are packed full of protein which will provide a favourable base for the rest of the day, and they can be cooked any way you like! Poached eggs are the healthiest option and go well with bread and avocado, but if you want to keep the savoury foods to a minimum to prevent added thirst throughout the day, you can boil them and eat them on their own.
Ideally, during Suhur you’ll aim to eat a range of different foods that target lots of different food groups, but bread is a good staple. It can be eaten as plain toast, with a nutty spread for added protein, with fruit on top, under an egg, or with anything else you like. It’s a good idea to try and skimp on the savoury toppings like salty butter as this can make you thirsty later on in the day, but sweeter spreads like honey are a good option and will give you a much-needed energy boost.
Nuts are one of the healthiest foods, but they are also one of the most filling. They are chock-a-block with iron, fibre, and protein, and they can easily be sprinkled on top of yoghurt and cereal or eaten as they are if you’d prefer. Even just a handful of nuts will leave you feeling full and satisfied, so try and work things like almonds, cashews, pistachios, and pecans into your Suhur meal to squash those feelings of hunger later in the day.
These are just some of the foods you can work into your Suhur meal this Ramadan to help sustain you and keep you healthy whilst you fast. If you want to learn more about fasting for Ramadan, please read our information guide on Sawm.