Here are some Muslim registered dietitians approved foods to make your sahur meals more nutritious and filling.Retno Wulandari 13 June 2016 16:50
Brilio.net - During this hot summer month of Ramadan, you won't be able to eat or drink anything (even water) from dawn to sunset if you're a Muslim. To keep your energy levels up during the fasting day, you have to get decent intakes of nourishing foods in the suhoor (sahur) time.
Unfortunately, people tend to eat as much as possible, including all those unhealthy fats, which are the major causes of energy drops and unwanted additional weight. Here are some Muslim registered dietitians approved foods to make your sahur meals more nutritious and filling:
1. Have a good intake of complex carbohydrates
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One of the things you should know about complex carbohydrates is that they are composed of dietary fibers. Complex carbs also contain fewer sugars and rich in fibers, vitamins and mineral compared to the simple carbohydrates. It also keeps you full for a longer time.
But what are complex carbohydrates exactly?
Complex carbohydrates, or starches, are comprised of long chains of simple sugars. They can be found in whole grain bread and cereals, brown rice, whole-wheat pasta, bananas, potatoes, corns, oats, sweet potatoes, vegetables, and beans. Unlike simple carbs, such as white rice that are more easily stored by the body as fat cells, complex carbs won’t be easily stored as fat cells.
2. Munch some dates for vitamins and minerals
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Dubbed the fruit of Ramadan, dates are a good source of various vitamins and minerals. They are a good source of energy, sugar, and fiber. They also contain essential minerals such as calcium, iron, phosphorus, sodium, potassium, magnesium and zinc, which your body needs during fasting time. Dates also contain vitamins such as thiamin, riboflavin, niacin, folate, vitamin A and vitamin K.
Well, let’s admit that the fruit is not everyone’s favourite, but some dried dates can taste really good! You can also eat your dates with a bowl of cereals or oats.
3. Have a glass of homemade energy drink
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We’re talking about a glass of nourishing homemade smoothie! You can make various healthy smoothies to be consumed during sahur or iftar, as a natural energy booster. Give the healthy quick protein smoothie a try. All you need is milk, yogurt, quick oats, banana, peanut butter, chia seeds and cocoa powder, then blend the ingredients with a handful of ice cubes.
As an alternative, you can blend a frozen banana, frozen kale or spinach, and coconut water for a glass of healthy hydrating smoothie. Should you need more sweetness in your smoothies, just add some pitted dates.
4. Get a decent protein intake
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You need proteins every morning (before dawn, in our case). It delays hunger pangs and provides energy. The best sources of proteins are eggs, yogurt, beans, soy, fish, lean beef, and white-meat poultry. A bowl of clear chicken soup with some added veggies is the best choice for sahur. Not only provides you with the necessary proteins, vitamins, and minerals, soup also adds some hydration and keeps you full for much longer.
5. Drink lots of water
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Needless to say, you should drink as much water as possible during sahur. On top of that, you should also drink as much as possible after breaking fast and before going to bed to prevent dehydration the following day. Drink water as much as possible, as it will also keep you full.