No matter how sleepy you are, don’t skip suhoor (morning meal consumed in Ramadan). Eating breakfast will sustain you enough to be able to perform daily activities without feeling lethargic, having headaches, or feeling irritable. Eat a balanced suhoor that includes a variety of food groups, such as complex carbohydrates (ex. whole wheat), protein (ex. egg), and dairy (ex. milk).
Here are some breakfast ideas: each meal is less than 360 calories
1) 1 large egg cooked in minimum oil with chopped tomatoes and green peppers, 2 slices of whole wheat toast, and 1 cup of skim milk or 100% fruit juice
2) 1 large egg (cooked in minimum oil) wrapped in a 6 in. whole wheat tortilla with 2 Tbsp of salsa, 1/2 cup of skim milk with Cheerios
3) 1/2 cup of oat meal with 1 cup of skim milk and 1 medium apple
4) 2 whole grain waffles with 1 tbsp nut butter (ex. peanut butter) and 1 cup of skim milk
5) 1 hard-boiled eggs with 1 tbsp of nut butter, 1 slice of toast and 1 cup of skim milk
6) 1 slice of whole wheat toast with 1 tbsp nut butter, 1 cup of skim milk and 1 serving of fruit
I love smoothies and I will definitely be making smoothies at suhoor for my family! It will provide calcium, Vitamin C, Vitamin E, Potassium, and some monounsaturated fats (healthy fats)!
Blend together 1 cup of frozen strawberries, ½ medium banana, 1 cup of skim milk, ½ cup plain non-fat or low-fat yogurt, and 1 tbsp of almonds. Alternatively, you can try it with any of your favorite fruits!
For parents with picky eaters: if you have children who refuse to eat anything else besides cereal, try this smoothie. You can even make it the night before!
Also, try my breakfast smoothie recipe (about 280 calories per serving)! Don’t make this the night before as it will get too thick by suhoor time.
- Ramadan Nutrition Tips (wellnessinspired.net)
- Which oil is best for cooking?
- Ramadan – A Time to Focus on What You Eat (jaafarh10.wordpress.com)