Suhoor – drink plenty of fluids, choose fluid-rich foods to make sure you are well hydrated for the day ahead and go for starchy foods for energy, choosing high fibre or wholegrain varieties where possible as these tend to be digested more slowly. Below are some examples:
Oats - these are wholegrains and you could choose porridge, which will also provide fluids as it’s made with milk or water, or muesli with milk or yogurt. You could experiment with fresh or dried fruit, nuts or seeds as toppings.
High fibre breakfast cereals – these provide plenty of fibre and are often fortified with vitamins and minerals, providing extra nutrients. Because they are consumed with milk, you also get fluid and nutrients like calcium, iodine and b vitamins from the milk.
Starchy foods like rice, or couscous – you could try rice pudding with fruit or experiment with couscous or other grains with dairy or fruit. If you go for savoury dishes at suhoor then make sure these are not too salty or they may make you very thirsty.
Yogurt – this can be a good food to include at suhoor as it provides nutrients like protein, calcium, iodine and b vitamins and also contains fluid. You could combine it with cereal and fruit as in the examples above.
Breads – go for wholegrain options as these provide more fibre. Avoid combining bread with salty foods like hard cheese, or preserved meats. You could try nut butters (without added salt), soft cheese, or banana. As bread is fairly dry, make sure you drink plenty of water or other fluids alongside.