Portions of healthy suhoor and what foods are mandatory

Sahur can be said to be a substitute for breakfast when fasting. This is your first meal schedule to provide energy reserves in carrying out your activities for the day. That is why, eating enough suhoor is very important for the smooth running of your fast.

If you eat a small portion of the meal or even skip the meal, you may feel weak and unable to fast until the sun sets.

What are the foods that must be consumed at dawn?

Of course, you have to eat nutritious foods and in sufficient portions at dawn. This is useful for balancing the energy you need to move until it's time to break the fast.

Eating enough at dawn can also prevent you from overeating when breaking the fast, which can lead to unhealthy weight gain.

The following are foods that you can consume at dawn:

1. Food sources of complex carbohydrates

Carbohydrates are nutrients that can provide the main energy for the body. We recommend that you choose the type of complex carbohydrates to eat at dawn.

Why? Because complex carbohydrates are digested by the body longer, they provide a feeling of fullness for longer and provide energy for a longer time.

How many servings of carbohydrates at dawn?

Some examples of foods that contain complex carbohydrates are oatmeal, whole wheat bread, brown rice, cereals, potatoes, and many more.

The portion of suhoor for these carbohydrate source foods is as much 1-2 servings.

2. Food sources of protein

Protein sources are also important to meet at dawn. Protein is needed to help repair and build tissues in your body.

In addition, protein is also needed to strengthen the immune system. That way, you don't get sick easily even though you are fasting.

How many servings of protein for sahur?

You can get protein sources from lean meat, chicken, fish, eggs, milk, yogurt, cheese, tofu, tempeh, nuts, and seeds. Eat as much protein source foods 1-2 servings when eating sahur.

3. Vegetables and fruits

fresh fruits and vegetables isolated on white background

Vegetables and fruits are also important for you to consume at dawn. Both contain vitamins and minerals needed to maintain your health, such as potassium, folic acid, vitamin A, vitamin E, vitamin C, iron, and magnesium. Many vitamins and minerals play a role in various metabolisms in the body.

How many servings of fruits and vegetables at dawn?

In addition, fruits and vegetables are also high in fiber. This fiber is useful in helping to keep you full longer and can also help prevent constipation.

Make sure you eat as much fruit and vegetables as you need 2-3 servings at dawn. You can also eat dates at dawn to meet your daily fiber, vitamins and mineral needs.

4. Water

Not to forget, you also need water to facilitate your digestion, body metabolism, and maintain body hydration. Sufficient water needs can help you run your fast smoothly.