Strong Fasting All Day, These Are Healthy Sahur Tips From Nutritionists

Healthy fasting tips from nutritionist Dr. dr. Lucy Widasari, M.Si (Adelia/VOI)

JAKARTA - Fasting during Ramadan requires good physical readiness so that the body remains strong throughout the day. One of the main keys to maintaining stamina during fasting is to eat nutritious food and drinks during sahur or breaking the fast.

Nutritionist Dr. dr. Lucy Widasari, M.Si., emphasized the importance of adequate fluid intake and accompanying drinks that can help provide additional energy for children and families. This can make the body fresh and not weak during fasting.

"In addition to drinking enough water, when suhoor, parents can also provide accompanying drinks that have good content to help provide additional energy for children and families," said dr. Lucy, when met in the Kebagusan area, Pasar Minggu, South Jakarta on Wednesday, March 5, 2025.

In addition to adequate water, dr. Lucy recommends that parents also provide drinks that contain the nutrients needed by the body, especially for children who are still in their growth period.

"Seeing the composition listed on the packaging label is very important. Make sure it has the nutritional content needed by children such as malt (barli), calcium, iron, and a combination of vitamin B2, B3, B6, and B12, to provide good energy that helps children and their families stay active and energize in fasting," he said.

Malt or barlies are a source of complex carbohydrates that can provide gradual energy, thus helping the body stay powered longer. Meanwhile, calcium plays an important role in maintaining bone and muscle health, iron helps the formation of red blood cells so that the body does not become weak easily, and complex vitamin B functions in optimal energy metabolism.

In addition to paying attention to the nutritional content of accompanying drinks, dr. Lucy emphasized the importance of consuming enough liquid by drinking 8 glasses of water a day, which is divided between breaking the fast and sahur. However, indirect drinks are stuck in large quantities at once.

"Don't be in arrears right away, because if you are in arrears, the body has a mechanism for more outflows. So make sure a little bit. Don't make it impromptu if the sahur and the hours don't stick together," he explained.

If a person consumes a lot of fluids at once, the body releases them faster through the urine. This can cause the body to lose fluids more quickly, which in turn can cause dehydration and weakness faster during the day. Therefore, it is important to drink gradually during sahur so that the body can absorb the liquid better.

Protein also plays an important role in maintaining energy during fasting. According to Dr. Lucy, a sufficient protein can help the body not to take energy reserves from muscles.

"If the protein is sufficient, the protein reserves may not be taken. Take it from the fat reserves." he explained.

Sufficient protein consumption when suhoor can help the body maintain muscle mass and maintain a longer feeling of saturation. Good protein sources for sahur include milk, eggs, yogurt, and nutritious drinks that contain high quality protein.