Have a balanced breakfast that consists of carbohydrates and protein!
- Carbohydrates: choose “complex” carbs that will provide soluble fiber. It will slow stomach emptying and help you feel fuller longer. Good sources are oatmeal, whole wheat bread, brown rice, apples, and kidney beans
- Protein: good lean sources of protein are chicken, turkey, fish, eggs, milk, yogurt, beans, and lentils
Breakfast ideas: 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
Let’s use our laptops as an example to understand how our bodies process what we eat for suhoor and, through it, we can understand how important eating suhoor is for our bodies while we fast. When our laptops are connected to an outlet, it has an instant source of energy. When the laptop batteries are charged, we can use our laptops for the next few hours.
Similarly, the glucose we consume at suhoor is the instant and main source of energy for our body. Carbohydrates (ex. bread and fruit) are broken down into glucose and used as energy as well as stored for later use. When glucose stores are full, excess glucose will be converted to fat and stored away (that is why it is important to limit the carbs at each meal so they don’t get converted into excess fat). Excess fat and protein in our meal are also stored until needed for energy.
During fasting: The body will use stored glucose to slowly release glucose for energy into the body in the next 12 hours. Some fat and protein is also used for energy but it is mostly glucose. When glucose stores are empty, our body mostly uses fat.
Now that we understand the physiological response of our body to the food we eat -> realize that you want to eat enough carbs to provide our body and brain with sufficient energy but not too much as we want to tap into our fat reserves and use some fat for energy. That is why it is important to eat a balanced meal!
- Ramadan Nutrition Tips (wellnessinspired.net)