A healthy and easy boarding house meal menu

Living the sahur during the fasting month is certainly a challenge for boarding school children. You are not only required to be able to wake up by yourself, but also to prepare food independently. Given the narrow and limited time budgetAs a result, boarding school children are often forced to make suhoor meals with a makeshift menu.

Then, what kind of sahur menu should a boarding house child consume?

Variety of healthy sahur menu for boarding children

If you are bored with fried rice, fried chicken, and instant noodles, it's time for you to replace the sahur menu with a new one. Here are a series of practical, economical, and healthy sahur menu options that you can try.

1. Rice and eggs

Although very simple, this popular menu should not be underestimated. Rice provides your body with energy from carbohydrates. Meanwhile, eggs are rich in protein and healthy fats which will be converted into energy reserves when carbohydrates are running low.

Eggs are also easy to process. You can cook eggs into beef eye eggs, scrambled eggs, or omelets with cheese and chopped vegetables for added nutritional value.

2. Cereal and milk

Cereal can be an emergency meal for boarding children who wake up late in the morning. Simply mix the cereal with a glass of warm milk, and your sahur menu is ready to eat. Although simple, this one menu can provide your body with energy and fiber.

However, keep in mind that most cereal products are high in sugar. So, choose cereals with less than five grams of sugar per serving and more than three grams of fiber. Limit portions and don't eat them every day.

3. Vegetable soup

Vegetable soup is the ideal sahur menu for boarding children who want to eat more fiber. This menu also contains lots of vitamins, minerals, and fluids that will prevent you from becoming dehydrated while fasting.

Before going to bed, cook the broth, your favorite vegetables, and the spices to add flavor. You can also add pieces of chicken, beef, quail eggs, or other animal foods to get energy intake from protein.

4. Capcay

Like vegetable soup, capcay is also rich in vitamins, minerals and fiber. Fiber intake is important because it can provide a feeling of fullness longer, help control blood sugar, and prevent constipation during fasting.

Capcay is also an alternative for those of you who like savory dishes, but want to reduce oil consumption. To make this one process even healthier, you can replace vegetable oil with soybean oil, corn oil, or cooking spray.

5. Pasta

Source: Confessions of a Chocoholic

Pasta is one of the most complete suhoor menus for boarding children because it contains carbohydrates, protein, fat and fiber at the same time. This versatile menu can also be prepared with almost any kind of food that is available in your kitchen.

However, most instant pasta is refined pasta which is high in sugar, so it is not good for consumption in excess. If possible, choose whole wheat pasta which can help withstand hunger, control blood sugar, and maintain normal cholesterol.

6. Oatmeal and fruit

Oats is one of the healthiest whole grains. These foods are rich in carbohydrates, protein and fiber, but low in calories. Oats also has a vitamin B complex and dozens of minerals making it one of the most nutrient dense foods.

You can cultivate oats become a sweet dish by adding honey, yogurt, or fruit. When you are bored with oatmeal sweet, this food can also be cooked in broth and added with egg, cheese, or chopped mushrooms.

7. Sandwich of whole wheat bread

When you really don't have time to cook, sandwich can be an option. This practical British dish contains carbohydrates from bread, protein and fat from meat, and vitamins and minerals from lettuce.

Make it sandwich You will be healthier again by using whole grain bread that is rich in fiber and adding a piece of cheese. Not only delicious, this menu of boarding school meals will also keep you full longer so that fasting still feels comfortable.

Sahur is not a must, but it's a shame to miss it because this is where your body gets the provisions for day-to-day activities. Therefore, the sahur menu for boarding children should ideally contain sufficient and varied nutrition.

Don't forget to meet your fluid needs when fasting by drinking two glasses of water at dawn. Also limit fried foods, spicy foods, and acidic foods that can trigger acid reflux when fasting.