Healthy Suhoor-Iftar : Suhour, eaten at Sahar is the most important meal during Ramadan. And as you prepare for this wondrous season and its traditional practices, one of the most dramatic things that you will probably remember is the deep-rooted ritual of the Musaharati – the man who heralds the approach of Suhour with the beating of his drum.
Tips For Iftar 1. Have milk with your dates (replenishes your body with vital nutrients and you will eat less at Iftar).
2. Each meal should consist of a protein (chicken, beef, lamb, fish), carbohydrate (potato, sweet potato, squash, rice), and a fat (coconut oil, butter, olive oil, ghee).
3. Add a hydrating salad (tomato and cumber).
4. If you are feeling dizzy or lightheaded (symptom of low blood sugar) have 8oz glass of OJ.
5. Avoid bread and pasta (not the best source of nutrients or energy).
6. Eat sweets at your own risk (can cause unstable blood sugar while metabolism is slow this can increase body fat).
7. Drink at least 8-12 ounces of water at Iftar.
8. Drink at least 8-12 ounces of water at Taraweeh.
9. Have healthy snack after Iftar or taraweeh (1-2 cups fruit, dates, frozen yogurt, greek yogurt, or small smoothie).
10. Eat 10-15% less as Ramadan continues to prevent weight gain (metabolism is slowing down).
Tips for Suhoor
1. Eat high water content fruit 1-2 cups (watermelon, pineapple, melon, grapefruit, orange, berries).
2. Drink coconut water (very hydrating).
3. Drink 6-8oz OJ or any other fruit juice (keeps your blood sugar stable longer – get not from concentrate type juice).
4. Drink 16oz of water every suhoor.
5. Good protein to help you with several vital nutrients (2 eggs, 1-2 ounces organic cheese, 6-8 ounces plain yogurt, protein powder in smoothie).
6. Add butter or coconut oil to your meal (fat slows down the metabolizing of sugar, allowing for longer blood sugar sustainability).
7. Avoid caffeine (dehydrates you so you may feel worse throughout the day).
8. Avoid cereal and bread (dry processed carbs will cause blood sugar/energy to drop sooner).
9. Avoid sweets (will cause you a blood sugar/energy drop later in the day and poor energy.
10. Keep it light (give your body what it needs not what your brain and eyes think).