Nutrition for Pregnant Women
During the holy month of Ramadan, energy levels in the body tend to decline, leading to feelings of lethargy and fatigue. For pregnant women, this energy dip can be even more pronounced compared to the general population, resulting in enhanced feelings of tiredness. As Ramadan approaches, many expectant mothers have questions regarding the type of food they can consume and the dietary plans that will provide adequate nutrients for both their bodies and their developing baby. Moreover, these diets can help alleviate common pregnancy symptoms such as severe headaches, constipation, indigestion, and heartburn, all of which are often linked to dietary choices. Consuming nutritious meals can mitigate these symptoms, while neglecting proper nourishment can worsen them. This article will explore the best pre-dawn meal (Suhoor) options for pregnant women to ensure their wellbeing and that of their baby during fasting.
The Ideal Suhoor for Pregnant Women
Suhoor is one of the most crucial meals during Ramadan and should not be overlooked due to feelings of sleepiness or fatigue. It plays an essential role in maintaining energy levels throughout the day and supplying necessary nutrients to pregnant women. Therefore, a healthy and balanced Suhoor should be chosen to provide a sense of fullness and sufficient energy for the day ahead. It is advisable to choose foods rich in fiber and carbohydrates, such as legumes and whole grains, as these require a longer digestion time, thereby keeping expectant mothers feeling satiated throughout the day.
Foods to Include in a Healthy Suhoor
A nutritious Suhoor for pregnant women should contain the following items:
- White bread served with apricot or quince jam, alongside cheese or labneh.
- Boiled legumes such as corn, fava beans, and chickpeas.
- Fresh and dried fruits, with a special emphasis on dates for their natural sugars and energy, as well as bananas which are high in calcium.
- A variety of unsalted nuts to avoid causing dehydration.
- Avoid drinking tea during Suhoor, as it can hinder iron absorption from food and contribute to dehydration.
Advice for Pregnant Women During Ramadan
- Limit the intake of sweets to once a week and opt for fresh fruits as alternatives.
- Take time to relax after breaking the fast and engage in light activities.
- Avoid snacking late at night to prevent feelings of fullness, which may lead to skipping Suhoor—a meal that is critical for their health.
- Drink plenty of water between iftar (the evening meal) and Suhoor to prevent feelings of thirst and dehydration.
- Stay away from tea and coffee, as they may increase urine production and lead to dehydration.
- Incorporate dates and fresh juices into the daily diet to maintain stable blood sugar levels.