Ramadan 2021: What to Eat During Sahur and Iftar
Ramadan is both a time of spiritual contemplation and celebration of the time when God revealed the Quran to the Prophet Muhammad to guide the people. This occurs every ninth month of the Muslim calendar and is a month of fasting and prayer. For thirty days, starting 13 April to 12 May, Muslims are expected to abstain from food and drink from dawn to dusk. They also must refrain from having impure thoughts, uttering false words, and committing 'bad acts' during this holy month. During Ramadan fasting, Muslims can eat during suhoor and iftar.
What To Eat During Suhoor
What is suhoor: Suhoor is an Islamic term referring to the meal consumed early in the morning by Muslims before fasting
Many Muslims must have a healthy meal during suhoor before dawn as a way to stay healthy throughout the day. It is unwise to skip suhoor as you may end up getting hungry later in the day and tempted to break the fast. However important suhoor might be, one should eat in moderation. This makes fluid-rich food a good choice. After drinking plenty of fluids, eat food that is either high in fibre or whole grain that can help with digestion and keep you full as well.
- You may want to have oatmeal as it provides both fluids and carbohydrates to give you enough energy. Try to top your oatmeal with seeds or fruits to add in some extra carbs to your meal.
- High-fibre cereals can be consumed with milk to provide you with calcium and vitamin B. This includes bran flakes and malted wheat cereal.
- If you prefer rice, try to eat rice pudding with fruit instead of a savoury meal as this can make you thirsty during the fast.
- You may also opt for yoghurt which can be eaten with cereals or fruits.
- Bread is a whole grain option that can provide you with fibre. However, try not to eat bread with spreads that are too salty such as cheese or preserved meat as it can make you thirsty throughout the day. Instead, use spreads that have no added salt.
What To Eat During Iftar
What is iftar: The meal eaten by Muslims after sunset during Ramadan.
Iftar, an act that is believed to bring Muslims blessings, is performed either in a mosque or at home at dawn. Muslims come together after the sunset prayer to break their daily fast. It is important to drink plenty of water, low-fat and fluid-rich food that is infused with natural sugars for energy.
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Here are healthy examples of what you can eat:
- Usually, people begin iftar by eating dates. It is said that this was done by the Prophet Muhammad. It has natural sugars that can provide energy, minerals that provide potassium, and fibre. Others may also start with apricots, sweetened milk, fruit juices, smoothies, or just water.
- Fruits are naturally sweet, filled with nutrients, and are a traditional favourite among those in South Asian cultures.
- Should you wish to have rice, opt for brown rice or quinoa, something more whole instead. These alternatives will digest slower and will give you the needed sustainable energy.
- Soup is a traditional way to break the fast in many Arab countries. It is light yet can make you feel full while providing you with enough nutrients.
- While you can have meat during iftar, try to have lean meat, skinless chicken, fish, and eggs as these are healthier choices
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