Sehri is when you take a meal to survive for the rest of the day. Because until iftar, eating or drinking is prohibited, you have to fast till iftar. Depending on various regions and countries, the time duration of the fast variated, but mostly it's around 12 to 17 hours. The only thing that would be providing you with enough energy throughout the day and the whole month of Ramazan is your Sehri meals.
Here is a guide on what to eat and avoid during Sehri.
Essential Nutrients to Consume
When it comes to getting enough energy, the only thing providing power would be your Macronutrients. Including carbohydrates, proteins, and fats should be consumed more at Sehri, and they will provide enough energy for you to survive the month of Ramazan. Crabs are an instant source of energy, and they keep you on track all day. When carbs run out, proteins and fats provide energy stored in muscles and adipose tissues. So, you need to consume these three macronutrients in Sehri.
If you are missing out on any of these, you will have to face energy depletion problems which will lead to apathy and muscular weakness, and in worst cases, you will have to face dizziness and unconsciousness. But only in rare cases. So, keep your macros on the count.
Beneficial Recipes and Food Combos for Sehri
Here are some food combos that will keep your energy levels up to the mark in Ramazan.
- Flat Bread with Eggs
One of the most eminent combinations in Asia, mainly in the subcontinent, is Flat Bread with a side of eggs. It is named Paratha with Eggs. You make a flatbread out of whole wheat flour or all-purpose flour and make a flatbread out of it. Then make the eggs the way you like, and it will keep you active all day long.
- Cereals/Oatmeals and fruits
Fortified cereals and oatmeals are among the best ways to start your Fast.
- Eggs with Mashed Potatoes
Eggs are a rich source of proteins, and Mashed Potatoes provide carbs. You can Boil your eggs, scramble them, make a cheese omelette with sausages, or whatever way you like. Then boil some of the potatoes and eat them together, and it will be enough to fill your energy banks for the rest of the day.
- Three beans Salad
Three beans salad is best for you if you reduce your carbs and are on a diet. People on a DASH diet are recommended three beans salads to consume. You can make it with cilantro and rice to add a little substance to your salad. It is a protein-based salad, and it would keep your energy levels and calorie count appropriate.
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- Other options include chicken with scrambled eggs, smoothies with whole cream milk, and flatbreads with vegetables.
- Tortilla Chicken Wrap with Vegetables
This combination of a tortilla wrap with vegetables and chicken provides both carbs, proteins, and micronutrients. You can just marinate the chicken overnight and the following day air fry it up and add some of the vegetables but sauté them before. Add some sauces and dressings. You can add greens like cucumbers, then wrap your toppings in a tortilla and then you are good to go.
What Food Should I Avoid During Sehri?
Foods that provide fewer calories should be avoided, like eating only fruits. If you want to consume fruits, you have to combine them with carbs.
Conclusion
Keep in mind the instructions mentioned above. You will never have to face any health problems throughout Ramazan, and the meals mentioned above will provide all the energy required to level up your power during the Holy month of Ramazan.
Please book an appointment with the best Nutritionist in Lahore, Karachi, Islamabad, and all major cities of Pakistan through InstaCare, or call our helpline at 03100002273 to find a verified doctor for your disease.
