Sehri Essentials

Sehri Essentials

Sehri Essentials

The first rule of a healthy Sehri is to avoid over eating and over drinking. One may think that stuffing your stomach up will give the strength and energy needed throughout the fast, but really, that’s a no-no. 
Fasting in Ramzan usually starts with 11 hours and can lead up to 22 hours in Polar Regions, in summers. So to keep up with it, the safest and healthiest option would be to go for food with high nutrients such as proteins, vitamins, minerals and carbohydrates (in a reasonable quantity).

We’ve made a list of Sehri essentials for all Muslims out there:

Almonds deliver a massive amount of nutrients; 1 ounce of Almonds boosts a person’s Protein by 6 grams, 20% of Magnesium and 37% of Vitamin E. Consuming almonds won’t make your stomach full, but the amount of nutrients they provide makes it the healthiest starter ever!
It appears that almonds also control hunger, which is just what we need during these long rozas.

Let’s think of a fruit that is available throughout the year, in all regions of the world; Apple. The king of all seasons and nutrients. They contain a high amount of fiber, vitamin C, potassium and Vitamin B.
Banana is incredibly easy to digest. It’s a must eat fruit for Ramzan, as for Sehri; you can blend it into a smoothie, spread it on brown toast, or slice onto oats. Pomegranates are among the healthiest fruits one can eat. They’re a great source of Vitamin A, C, E and folic acids. And of xourse, what is Ramzan without melon? Name a fruit that keeps you hydrated throughout your fast because of its richness in water (90% FYI)?  Yes, Watermelon, it keeps stomach aches and gastric problems away. Make a smoothie, or have it raw; it equals to same amount of benefits. So, have these fruits on alternate days, and if it bores you, make a fruit salad, and add on some spice!

Rice contains a huge amount of carbohydrates, and also very easily/quickly digested. So make some pulao or try your hand at some Chinese. Inclusion of chicken/fish in your meal is extremely important, so grab a whole chicken/Fish on your way back to the house and cook yourself a steak or if you’re going desi make some Karahi or Nihari and pair it with bread and have a deliciously healthy meal. Lentils are also very healthy so add some spice and cook, then pair it up with bread. 4 slices of bread gives you 30% of calcium and a sufficient amount of Fibre, Protein, Iron and Vitamins and with all that energy that you’re gaining, you’re going to have a great and healthy Ramzan.



Have a glass of water or two, during the meals and once you’re done eating, give yourself a break of about 10 minutes minimum and then have a glass of milk or half a glass if you’re feeling too full. But make sure that you have milk every day. You definitely don’t want to miss out on this huge amount of Calcium and Vitamin D.

Being rich in calories and sugar (80% of the date is made of sugar), as well as being easily digested and absorbed, they provide you with an immediate source of energy. Dates contain 6 vitamins and 15 minerals and are especially rich in calcium, phosphorous, iron, magnesium and potassium. So, 3 dates at Sehri and 3 dates at Iftari and you’re good to go!

Not only will this Ramzan be healthy for you, but it will also keep your weight in control.


Being a Pakistani, food has always been my comforter, be it me getting happy over a happy meal or my father asking me to go to school just to get sweets in return. Food is not just about eating, its a sentiment that connects people with each other. I started writing for Food Tribune because of my love for food.


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