What makes a great sehri that keeps you energized till iftar

What makes a great sehri that keeps you energized till iftar?

Ramadan is an important month for Muslims all over the world. The main essence of Ramadan is in observing fasts. During fasts, it is vital to keep yourself energized so that you can work all day long. Sehri is the most important meal in Ramadan because you depend on it the whole day to function well. You should consume a sehri meal that is loaded with protein, fibre and complex carbohydrates. Since they will help you to keep you active and energized throughout the day. Also do not forget to hydrate yourself properly. In this article, we are going to discuss the food options you can have to make you sehri a great meal that would keep you energetic throughout the day.

Bananas and dates

During fasts, many people face dehydration due to less water intake and increased sweating due to hot weather. Our body losses electrolytes when we sweat a lot during summers. Bananas and dates are the natural sources that are rich in potassium., helping you replenish your potassium stores. They also contain fibre that helps you to feel full for a long period. Since they contain carbohydrates as well,  therefore they provide instant energy.


During fasting, many people start feeling hungry just after some time of having sehri. Oatmeal can help with this problem. Since it is rich in fibre, it makes you feel full for a long time. It is viscous due to the presence of beta-glucans. Its viscosity also plays a role in keeping you feeling full. If you include oatmeal n your sehri, you would not feel hungry soon. It is also a source of iron and vitamins that make it nutritious and healthy. Oatmeal will also help you in losing weight and protect your heart and digestive system from diseases. You can combine oatmeal with fruits, chia seed or almonds to make it a delicious treat.

Eggs and chicken

Protein is an essential part of one’s diet. It helps your body in building and repairing tissues and is a precursor of many hormones and enzymes. It plays a vital role in building muscles, bones and cartilages. The best form of intaking protein is through eggs and chicken. Since they are rich in protein content, they help you in keeping active and energised. Adequate protein intake helps in keeping your immune system strong and healthy. Proper protein intake will also make your hair grow well and promote nails growth as well.


Milk is a complete nutritional package that gives you a balanced diet. You should consider having milk in sehri since it will give you immense energy. It contains calcium, so your bones will stay healthy and can function well. Potassium content in milk will help replenish your electrolytes, which can get low due to dehydration. It also contains proteins that will keep you energized and active throughout the day.


Nuts are also an amazing source of protein and antioxidants. You can incorporate a mix of all the nuts or any type of nut you like. You can include nuts like almonds, cashews, walnuts, hazelnuts and peanuts. Almonds are rich in calcium, while cashews are rich in iron. Walnuts are loaded with omega 3 fatty acids and hazelnuts contain magnesium in high amounts. Lastly, peanuts have the most folic acid content in comparison to other nuts.  A small number of nuts in sehri along with other foods will serve as an energy booster. They will help in keeping you active, full and energized throughout the day. Since they are delicious and easy to eat, everyone should try to incorporate nuts in their diet.


Having a balanced diet is so important to keep yourself healthy and active. You should try to have a healthy and balanced diet throughout the year. Also, have a bit of fat content as well in your diet. You can easily meet the fats need while you cook the meal in oil. You can also incorporate yoghurt in sehri since it is rich in calcium. Along with that, you should have an adequate amount of fruits in your diet because they are rich in nutrients. You can eat green vegetables if you do not want to eat fruits.

Lastly, if you are suffering from diabetes, chronic kidney disease or hypertension etc. Always concern your doctor or dietician first regarding diet in normal days or Ramadan. This article is only regarding healthy people who do not have any dietary restrictions. For more information, visit here.




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