The Proper Way To Have Sehri

Sehri, the pre-dawn meal during the holy month of Ramadan is the most important meal as it is vital in determining how your day will go.

A well-balanced sehri helps you get going for a good 13-15 hours by providing you with the necessary nutrients and energy. To nourish the body before fasting, a person needs to savor a hearty meal of complex carbohydrates, proteins, and healthy fats to sustain energy throughout the day.

But what is the proper way to have sehri? Here are some tips to make the most of this special meal.

Prioritize Carbohydrates 

Carbohydrates are an essential source of energy that our bodies need to function optimally, especially during fasting hours.

These carb-rich foods can provide the body with a range of essential nutrients and fiber that are important for overall health and well-being.

• Oatmeal or porridge topped with fresh or dried fruits
• Whole grain bread
• Whole wheat chapati or wrap
• Whole grain cereals with low-fat milk and processed sugar
• Vegetables 
• Brown rice

It will help you feel energized, focused, and satiated throughout the day.

Go for Protein-rich foods

To create a balanced meal, combine protein-rich foods with complex carbohydrates. It helps you feel fuller for longer and maintain muscle mass.

• Fish/Beef/Mutton
• Eggs
• Lentils
• Yogurt 
• Chicken
• Nuts and seeds

Hydration is the key 

Dehydration can lead to fatigue, loss of stamina and strength, headaches, and other health issues.  Instead of chugging a bottle of water for suhoor in one go, be mindful and divide your water intake throughout the night. After Iftar, try to drink water after every hour to fully hydrate yourself.

In sehri, follow the Prophet's sunnah by taking Nabidh (dates soaked in water overnight). Dates are rich in potassium and help to regulate fluid balance. It will help your body to stay hydrated during fasting.

You can also add lassi, fresh juice, fruits and vegetables rich in water content, and milk to control the thirst.

What not to do for sehri

Few pieces of advice you should consider for sehri which will help you to stay energized and comfortable throughout the day.

• First of all, Don't skip sehri as it will lead to low energy levels and hunger pangs during the day, which can make fasting difficult.
• Avoid caffeine and sugary drinks, it leads to dehydration and messes with your metabolism.
• Limit salty, spicy, and oily foods as they lead to acidity and will make you toss in bed after sehri.
• Avoid overeating as It leads to digestive discomforts, such as bloating, indigestion, and constipation, and have everything in moderation. 
• Don't eat too much sugar as it can cause a rapid rise in blood sugar levels, which can lead to a crash later on.

Reviewed by Certified Dietitian