Proper Suhoor intake crucial for quality of fast

Salam Sagheer, dietitian at Universal Hospital

Suhoor is an essential yet often neglected meal during Ramadan, and avoiding it will lead to lack of energy, dehydration and stress for those who are fasting, warn health experts.
Salam Sagheer, dietitian at Universal Hospital, said Suhoor is the most important meal for those who are fasting in Ramadan, especially for the people who study and work. "The most important meal is Suhoor, because it is the last meal you take before going to work."
That many people avoid eating Suhoor, believing that it will lead to weight gain because it is consumed in the early hours of the morning. However, it does the opposite, as it allows the person to feel more full during work and when Iftar time arrives, the person does not feel the need to overeat because he or she missed out on Suhoor.
The dietitian said it is important to consume Suhoor meal that consists of complex carbohydrates and protein, which will help the fasting person feel less fatigue and stress the following day. "It is better to eat carbohydrates made from whole grain - instead of refined grain - such as wholegrain bread and rice."
For protein, it can be low fat milk, low fat cheese and yoghurt or eggs. "These will be a good source of energy for the next day, especially for people who have work."
Moreover, she pointed out that those who avoid Suhoor tend to have an extra large meal in Iftar, adding: "This causes them to feel extremely tiered and more stressed the next day."
"People must understand that Suhoor is crucial for everyone who is fasting in Ramadan."
She also noted that Suhoor should be healthy and nutritious, not simply a "quick fix" of processed and packaged food, which tends to be full of salt, fat, additives and preservatives, causing thirst and weakness the following day. "Try to eat food with potassium content, such as dates and bananas, which gives energy the next day and helps you feel less stressed."
Moreover, she noted that caffeine should be avoided in Suhoor. "Drinking coffee will cause dehydration and thirst the next day." One of the most vital tips for fasting workers in Ramadan, is to consume water from the moment of Iftar until Suhoor.
"Some people think that consuming four or five glasses of water only at Suhoor will help them not feel thirsty the next day, but it doesn't work that way. They have to continuously consume around 2.5 litres of water, from the period of Iftar until Suhoor."
She also noted that Iftar meals have a lot to do with how a working person will feel the following day, which is why Iftar should be healthy and nutritious. "For Iftar, people should break their fast with one to three dates, followed by water." Dates provide energy and will balance the sugar levels.
Sagheer then advises people to eat a light meal, filled with vitamins and minerals, such as a soup and salad, which should be loaded with vegetables, not cream, salt or heavy dressings. Then, wait some time, prior to having the second meal after the soup and salad.
"The person can go to prayers and come back to have the meal. This will help the meal be digested better."
The main course should be filled with protein, vegetables and a small-to-moderate amount of complex carbohydrates. "People shouldn't just eat all the meals together at once; they need to give their digestive system breaks between each meal, otherwise their bodies will not feel good the next day."

Top tips for fasting workers to avoid stress and fatigue