Importance of Suhoor
Choices for Suhoor
Anas (radiallahu anhu)
reported that Allah's Messenger (salla
Allahu alayhi wa sallam) said,
“Take meal a little before dawn,
for there is a blessing in taking meal at that time.”
To understand that the suhoor meal is a
blessing from Allah;
To learn about good suhoor choices
This meal is called suhoor.
The Importance of Suhoor
There are many blessings and benefits in taking suhoor.
Read about some of them in
“The Excellence of Taking Suhoor”
As we can see, Suhoor is very important in helping us
get through our day because the foods we eat give our
bodies the necessary nutrients to get through our day.
But some suhoor choices are better than others for
helping us get through our day.
Today and tomorrow, insha Allah, we will learn what
types of foods are better to eat for suhoor to keep us
We will then use this information that we learn to plan
healthy/more beneficial suhoor meals for the fasters in
our family, insha Allah.
Learning about Healthy Suhoor Choices
(excerpted from: “Diet during Ramadan,” Mohammad Zafar
A. Nomani, PhD, RD, Professor of Nutrition, West
Virginia University, Morgantown, WV. )
Pre-dawn Meal (Sahur):
Consume a light sahur. Eat whole wheat or oat cereal or
whole wheat bread, 1-2 serving with a cup of milk. Add
2-3 teaspoons of olive oil or any other monounsaturated
or polyunsaturated fats in a salad or the cereal. Eat
1-2 servings of fruits, as a last item.
* Complex carbohydrates during the meal
before Dawn (sehri. or suhur) so that the
food lasts longer making you less hungry.
* Haleem is an excellent source of protein
and is a slow-burning food.
* Dates are excellent source of sugar,
fibre, carbohydrates, potassium and
* Almonds are rich in protein and fibre with
* Bananas are a good source of potassium,
magnesium and carbohydrates.
* Avoid over-eating
especially during the meal before Dawn
(sehri. or suhur)
* Avoid too much tea during the meal before Dawn
(sehri. or suhur). Tea makes you pass more
urine taking with it valuable mineral salts
that your body would need during the day.
In view of the long hours of fasting, we should consume
slow digesting foods including fibre containing-foods
rather than fast-digesting foods. Slow digesting foods
last up to 8 hours, while fast-digesting foods last for
only 3 to 4 hours.
* Slow-digesting foods are foods that contain grains and
seeds like barley, wheat, oats, millet, semolina, beans,
lentils, whole meal flour, unpolished rice, etc. (called
* Fast-burning foods are foods that contain sugar, white
flour, etc. (called refined carbohydrates).
* Fiber-containing foods are bran-containing foods,
whole wheat, grains and seeds, vegetables like green
beans, peas, sem (papry), marrow, mealies, spinach, and
other herbs like methie, the leaves of beetroot
(iron-rich), fruit with skin, dried fruit especially
dried apricots, figs and prunes, almonds, etc.
The foods eaten should be well-balanced, containing
foods from each food group, i.e. fruits, vegetables,
meat/chicken/fish, bread/cereals and dairy products.
Fried foods are unhealthy and should be limited. They
cause indigestion, heart-burn, and weight problems.
* Fried and fatty foods.
* Foods containing too much sugar.
Based upon what you learned, make a collage of healthy
You can draw the pictures yourself or cut them out from
the paper or a magazine.
can even look on the internet (with parent’s
You could alternatively make a collage that shows good
choices vs. “not so good” choices.
Today's Daily Journal Page
Daily Journal: Ramadan 5
Suhoor: Draw, Write, Trace