WHAT TO EAT AND DRINK AT IFTAR AND SUHOOR ?

WHAT TO EAT AND DRINK AT IFTAR AND SUHOOR:

SUHOOR – drink plenty of fluids, choose fluid-rich foods to make sure you are well hydrated for the day ahead and go for starchy foods for energy, choosing high fibre or wholegrain varieties where possible as these can help keep you feeling fuller and can aid digestion, helping to prevent constipation. Below are some examples:

·         Oats - these are wholegrains and you could choose porridge, which will also provide fluids as it’s made with milk or water, muesli with milk or yogurt or overnight oats. You could experiment with fresh or dried fruit, nuts or seeds as toppings.

·         High fibre breakfast cereals – these provide plenty of fibre and are often fortified with vitamins and minerals, providing extra nutrients. Because they are consumed with milk, you also get fluid and nutrients like calcium, iodine and b vitamins from the milk.

·         Starchy foods like rice, or couscous – you could try rice pudding with fruit or experiment with couscous or other grains with dairy or fruit. If you go for savoury dishes at suhoor then it's a good idea make sure these are not too salty or they may make you very thirsty during the fast.

·         Yogurt – this can be a good food to include at suhoor as it provides nutrients like protein, calcium, iodine and b vitamins and also contains fluid. You could combine it with cereal and fruit as in the examples above.

·         Breads – go for wholegrain options as these provide more fibre, for example wholemeal toast or chapattis. Avoid combining bread with salty foods like hard cheese, or preserved meats. You could try nut butters (without added salt), soft cheese, or banana. As bread is fairly dry, make sure you drink plenty of water or other fluids alongside or you could have fluid-rich foods such as a lentil soup, which is a traditional food at suhoor in some countries. 

·         Fruits and vegetables
Rich in fibre, fruits and vegetables are essentials during fasting as they increase the feeling of fullness and help prevent constipation. They also contain vitamins, minerals and phytochemicals that are vital for good health.

·         Meat and alternatives
Skinless chicken, fish and low-fat dairy products are a great source of protein while limiting your fat intake. Furthermore, they help repair and build body tissue, and build up your immune system. Consuming high-calcium dairy products also helps maintain strong bones. Those that are lactose intolerant can choose lactose-free milk or calcium-fortified soybean milk.​

 

 

IFTAR – when first breaking the fast go for plenty of fluids, low fat, fluid-rich foods and foods containing some natural sugars for energy (avoid consuming a lot of foods or drinks with added sugars). Iftar is the time you replenish energy levels so every effort should be made to consume foods from all major food groups: fruit and vegetables, rice and alternatives, as well as meat and alternatives (which include dairy). Below are some examples:

• Drinks – water, milk, fruit juices or smoothies – water provides hydration without any extra calories or added sugars. Drinks based on milk and fruit provide some natural sugars and nutrients – these are also good to break the fast but avoid drinking a lot of drinks with added sugars after breaking the fast as these can provide too much sugars and calories.
• Dates – traditionally eaten to break the fast since the time of the Prophet Muhammad, dates are a great way to break the fast as they provide natural sugars for energy, provide minerals like potassium, copper and manganese and are a source of fibre. You could also try other dried fruits such as apricots, figs, raisins or prunes, which also provide fibre and nutrients.

• Soup – traditional in many Arab countries, is a light way to break the fast and provides fluid. Traditional soups are based on a meat broth and often contain pulses, like lentils and beans, and starchy foods like pasta or grains, providing nutrients and energy.

• Fruit and vegetables
  Health Promotion Board (HPB) recommends 2 servings of vegetables and 2 servings of fruit per day. Make sure you have 1 serving of fruit and 1 serving of veggie at each of your two meals. Traditionally during Ramadan, dates are eaten at the start of Iftar to symbolise the breaking of the fast. Besides being an excellent source of energy, dates are also rich in potassium – helping muscles and nerves to function well. But don’t consume too much as dates are high in sugar!
  
  
• Rice and alternatives
  Wholemeal bread, brown rice or wholegrain noodles are complex carbohydrates that provide the body with energy, fibre and minerals. Compared to sugary foods and desserts that burn quickly, they provide more stable and sustainable energy levels.

• Meats and alternatives
  Incorporate protein rich sources such as lean meat, skinless chicken, fish, eggs, legumes and low-fat dairy products.

After a long fast it’s natural to want to treat yourself but try to keep the amount of fatty and sugary foods and sugary drinks you have to a small amount. Remember that you only have a relatively short time each day to eat and drink to provide your body with all the essential nutrients and fluids it needs to be healthy, so the quality of your diet is especially important during Ramadan.

To keep your meals healthy, limit the use of oil and opt for steaming, grilling, baking or shallow frying instead. When choosing oils, you should also pick those that are high in unsaturated fats such as canola oil and soybean oil