As Muslims worldwide observe the holy month of Ramadan, maintaining optimal health during the fasting period becomes paramount. Sehri, the pre-dawn meal, plays a crucial role in providing the necessary nutrients to sustain individuals throughout the day. To ensure physical and mental well-being during Ramadan, experts recommend incorporating a variety of foods into Sehri that encompass essential food groups.
Nutritionist Abhilasha V from Cloudnine Group of Hospitals in Bengaluru suggests ten delectable and nutritious Sehri snacks to keep individuals nourished and satiated during the fasting month:
1. Oatmeal with Fruit and Nuts: A warm bowl of rolled oats topped with sliced fruits and nuts provides a hearty and filling start to the day.
2. Greek Yogurt Parfait: Layer Greek yogurt with granola, fresh berries, and a drizzle of honey for a protein-packed and satisfying snack.
3. Egg and Avocado Toast: A slice of whole-grain toast topped with mashed avocado and sliced hard-boiled egg offers a nutrient-rich combination of healthy fats and protein.
4. Homemade Smoothie: Blend frozen fruits, Greek yogurt, and leafy greens for a refreshing and nutrient-dense beverage.
5. Chia Seed Pudding: Combine chia seeds with milk and sweetener, then refrigerate overnight for a creamy and fiber-rich pudding.
6. Whole Wheat Pancakes: Whip up a batch of whole wheat pancakes for a wholesome and filling Sehri option.
7. Quinoa Salad: Toss cooked quinoa with diced vegetables, herbs, and lemon juice for a light yet satisfying meal.
8. Hummus and Veggie Sticks: Enjoy store-bought or homemade hummus with an assortment of vegetable sticks for a crunchy and nutritious snack.
9. Wholegrain Crackers with Cottage Cheese: Top whole grain crackers with cottage cheese and fresh vegetables for a quick and protein-rich option.
10. Energy Bites: Combine oats, nut butter, honey, and add-ins like chia seeds or dried fruit to create energy-packed bite-sized snacks.
These Sehri snacks offer a balance of carbohydrates, protein, healthy fats, fiber, vitamins, and minerals to support individuals during the fasting period. Adjust portion sizes according to personal preferences and hydration needs to ensure a healthy and fulfilling Ramadan experience.
