What to eat at Suhoor

Suhoor is the most important Meal of the Day! It provides you enough energy to last through the day and your workouts if you are exercising before Iftar.

Here are the types of Food that you have to include during suhoor:

Complex Carbohydrates Food

Complex Carbohydrates are rich in energy and the body releases the energy from Complex Carbohydrates slowly throughout the day. Here are some examples:

• 

  Wholegrain Bread

• 

  Rolled Oats

• 

  Basmati & Brown Rice

• 

  Bulgur Wheat

• 

  Wholemeal Pasta

• 

  Quinoa

High Fibre Foods

High Fibre Foods are digested slowly due to the fibre. Here are some examples:

• 

  Vegetables

• 

  Legumes/Beans

• 

  Fruits

• 

  Oats

• 

  Sweet Potato

• 

  Popcorn

Protein-rich Foods

These foods are going to make you feel satisfied for longer. They digest slowly, help with stabilising your blood glucose levels and help contribute to your overall daily protein requirements. It can also help with the maintenance of muscles.

Here are some examples:

• 

  Tofu

• 

  Eggs

• 

  Meats and Poultry

• 

  Beans/ Legumes

• 

  Low Fat Milk

• 

  Cheeses

• 

  Soy Milk

• 

  Fish

• 

  Yoghurt

Food-rich in Good Fats

Good Fats are important for health, to provide nutrients such as omega-3 and monounsaturated fats and to help with the absorption of fat-soluble vitamins such as Vitamin A, D, E & K. Here are some examples:

• 

  Avocado

• 

  Mixed Nuts

• 

  Seeds

• 

  Salmon

• 

  Mackerel/ Ikan Tenggiri

• 

  Cooking Oil

In Summary:

When planning what to eat, you need:

• Foods containing Complex Carbohydrates

• Foods high in Fibre

• Foods high in Protein

• Foods high in Good fats such as omega 3- fatty acids, monounsaturated fats

Example of a Suhoor Meal:

• 

  Beef Rendang (no gravy)

• 

  Rice

• 

  Sardine

• 

  Vegetable stir fry

• 

  Egg

• 

  Fruit such as Pears