Smart suhoor and iftar planning for steady energy levels

Fasting during Ramadan can drain your energy if you don’t eat the right foods. To stay active and avoid sugar spikes, you need balanced meals at suhoor and iftar.

Here’s how to plan your meals for better energy:

1. Eat complex carbohydrates at suhoor

Foods like whole wheat bread, brown rice, quinoa, and millets keep blood sugar stable and prevent energy crashes.

2. Include protein-rich foods

Eggs, chicken, fish, nuts, and yogurt help you stay full longer and support muscle repair.

3. Add healthy fats

Avocados, olive oil, and almonds provide long-lasting energy and support heart health.

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4. Stay hydrated

Cucumbers, watermelon, and celery keep your body hydrated. Drink enough water during suhoor hours to avoid dehydration.

5. Break your fast wisely

Stick to one or two dates instead of overloading on sugar. Drink water or buttermilk before eating.

6. Choose nutrient-rich meals at iftar

Eat vegetables like carrots and bell peppers for vitamins. Whole grains, lentils, and lean proteins like chicken or tofu will help restore energy.

7. Snack smart between iftar and suhoor

Go for nuts, seeds, or dry fruits in moderation. Herbal teas without sugar can aid digestion and keep you hydrated.

8. Avoid unhealthy foods

Fried foods, heavy meals, and excessive sugar can make you sluggish and lead to energy crashes. Stick to fresh, natural foods.

9. Get enough sleep

Lack of sleep can leave you exhausted. Aim for at least 7–8 hours of rest to maintain energy throughout the day.

Eating the right foods at suhoor and iftar will help you stay energised and avoid sugar crashes. Plan your meals wisely and stay hydrated to make fasting easier and healthier.