Quest for the best: Are you eating right for Sehri?

Halwapuri, nihari, omelette-paratha not the ideal meal before fast

ISLAMABAD: Come Ramazan and we all start planning Iftar and Sehri get-togethers. The month that is supposed to teach self-restraint has turned into a mega food festival.

Restaurants across the capital are not just offering Iftar and dinner buffets but lavish Sehri deals too, which makes one wonder as to what is an ideal Sehri? Is it the halwapuri and nihari combo? Or is it the desi omelette with a crispy paratha? Contrary to popular belief, an ideal Sehri is none of these options. So then what comprises an ideal Sehri?



Sehri is an important meal during Ramazan and regardless of how heavy your meal is it will get digested in four to five hours. So those parathas and oily puris will definitely make you feel thirsty all day long.

An ideal Sehri is a tricky meal and the trick is not to eat lots, it is eating the right food. This should include fiber since it helps the stomach stay full and the gut regular. The best source of fiber in the morning comes from beans, oatmeal, whole wheat and vegetables. Even though brown rice and pasta also include fiber, they may not constitute the perfect Sehri.

Dr Madiha Zubair, a nutritionist at the Shifa International Hospital, told The Express Tribune that complex carbs and foods that were rich in fiber provide a greater satiety value and created a feeling of fullness. “Dates, dried apricots, fruit salad or a bowl of vegetables are food items that should be incorporated into  Sehri to stay energetic and keep you feeling full throughout the day,” she says.

Protein is another nutrient that is important during Sehri as it delays hunger pangs and provides energy throughout the day. While meat is a rich source of protein, it is always suggested to include eggs and yogurt in a Sehri for protein intake. However, if you are having eggs, make sure not to have them daily because the weather is too hot.

The trick to an ideal Sehri is to include foods that digest slowly and also taste good. PHOTOS: HUMA CHOUDHARY/EXPRESS

Yogurt is not just a good source of protein that provides energy throughout the day but it also helps in mitigating thirst.

Dr Zubair highly recommends incorporating yogurt in one’s Sehri daily. “It is a probiotic, which increases good intestinal bacteria inside and reduces the feeling of bloating after Sehri,” she said.

Read: Here's how you can eat healthy through Ramazan

The nutritionist stressed that the Sehri should not include salty food items since sodium triggers thirst during fasting and could also cause bloating. About fruits and vegetables, she said that one must have cucumbers and bananas during Ramazan. “A cucumber salad is an excellent hydrating food and will keep you hydrated throughout the day, while banana is rich in fiber and high in potassium, which retains water inside the body and suppresses thirst,” said Dr Zubair.

While this may sound bad news for coffee addicts, it is suggested to reduce the intake of caffeine during Ramazan especially at Sehri because caffeine is a diuretic.

The trick to an ideal Sehri is to include foods that digest slowly, which include wheat, lentils, and barley. This also means that the traditional chapatti is a great choice for Sehri coupled with a bowl of yogurt and a fruit or vegetable salad. Among traditional dishes, haleem is an excellent source of protein and fiber but if it is too oily, it will make you feel thirsty throughout the day.

Sugar consumption should be reduced during Sehri because it has the tendency of quickly filling up the stomach but the downside is that it gets digested quickly too leaving you feeling hungry and weak. It is safe to say that an ideal Sehri will keep the hunger pangs away and ensure a happy and healthy Ramazan for everyone.

Published in The Express Tribune, June 22^nd, 2015.