Quick answer: A healthy suhoor follows the suku-suku separuh plate: half vegetables and fruit, a quarter fibre-rich carbs such as brown rice, oats or wholemeal bread, and a quarter protein such as eggs, fish or tofu. Drink enough water, and cut down on salty food, fried food and sweet drinks.
Ramadan is often linked to sweet, oily bazaar food. Suhoor, meanwhile, is usually rushed. As a result, many people feel more tired or even gain weight despite a month of fasting.
This guide explains how to put together a more balanced suhoor with everyday ingredients from the market. For a broader list of dishes, see our main guide to suhoor ideas.
What makes a healthy suhoor
Malaysia’s Ministry of Health promotes the suku-suku separuh plate for every meal. The same idea works well for suhoor.
Fibre-rich carbs
Choose brown rice, oats, wholemeal bread or sweet potato. The British Nutrition Foundation suggests high-fibre starchy foods such as oats for energy at suhoor. If your family prefers white rice, mix in a little brown rice and increase it slowly.
Enough protein
Eggs, fish, skinless chicken, tofu, tempeh and beans are easy options. Protein helps you feel full. Boil, steam, grill, or stir-fry with only a little oil.
Vegetables and fruit
Vegetables and fruit add fibre and water. Cucumber, watermelon, oranges and vegetable soups suit suhoor because they hold a lot of water. Dates can be added too, in moderate amounts.
Enough fluids
Sip plain water bit by bit from iftar to suhoor. Low-fat milk is also a good choice. Cut down on rose syrup, fizzy drinks and sugary three-in-one sachets.
What to cut down on at suhoor
- Salty food: salted fish, salted eggs, pickles and instant noodle seasoning can make you thirsty. The World Health Organization (WHO) recommends less than 5 grams of salt a day for adults.
- Fried food: too many fried kuih and dishes can leave your stomach uncomfortable.
- Sweet drinks: lots of sugar does not keep you full for longer.
- Overeating: a very full stomach usually makes you sleepy and uncomfortable.
Sample healthy suhoor plates
These options are only examples. Adjust portions to your age, body size and activity level.
| Plate | Carbs | Protein | Vegetables or fruit |
|---|---|---|---|
| 1 | Brown rice | Grilled mackerel | Ulam and cucumber |
| 2 | Oats with low-fat milk | Nuts | Banana |
| 3 | Wholemeal bread | Boiled eggs | Tomato, cucumber |
| 4 | Rice | Steamed ginger chicken | Boiled sawi |
| 5 | Boiled sweet potato | Tofu and tempeh | Watermelon |
| 6 | Rice porridge | Fish | Vegetable soup, orange |
To plan the whole month, combine these with the table in our suhoor meal plan.
Healthier ways to cook
The same ingredients can be lighter with a different cooking method. Try a few small changes:
- Steam or grill fish and chicken instead of deep-frying in batter.
- Stir-fry vegetables with just one spoon of oil, or boil them and serve with a little soy sauce.
- Use onion, ginger, lemongrass and black pepper for flavour, so you can use less salt.
- Remove chicken skin and visible fat before cooking.
You do not need to make every change at once. Start with one or two in the first week of Ramadan.
Who should take extra care
Some people need to plan suhoor more carefully. These include people with diabetes, high blood pressure or kidney disease, pregnant and breastfeeding mothers, the elderly, and those who work in hot conditions. Get advice from a doctor or dietitian before Ramadan starts, especially if you take regular medication.
Ready-cooked dishes in a healthy suhoor
Ready-cooked dishes can help on busy mornings, as long as you complete the plate with vegetables and fruit. MakanHubb retort dishes are cooked and sealed in a pouch, need no fridge before opening, and keep for 1 to 2 years. Warm the pouch in hot water for a few minutes.
For a better balance, use White Rice or one dish as a quarter of the plate, then add cucumber, ulam or boiled vegetables and fruit. If you watch your salt intake, read the label on the pack and balance it with lower-salt meals that day.
Prices from RM17.90 a pack. Our ready to eat food guide explains more about this type of food.
Healthy suhoor tips for the whole month
- Do not skip suhoor. A small meal is better than nothing.
- Eat slowly so your stomach has time to signal that it is full.
- Keep cut vegetables and fruit ready in the fridge.
- Refrigerate iftar leftovers straight away and finish them within 3 days, following the Ministry of Health’s food safety advice.
- On very busy days, see the ideas in our quick suhoor meals guide.
FAQ about a healthy suhoor
What is the easiest healthy suhoor?
Oats with low-fat milk and banana, or wholemeal bread with boiled eggs and cucumber. Both are quick to make.
Is white rice unhealthy for suhoor?
White rice is fine in a moderate portion, about a quarter of the plate, with vegetables and protein. Brown rice gives more fibre.
Can I drink coffee at suhoor?
Many people do, but some find it sends them to the toilet more often. Watch how it affects you and make sure you drink enough plain water.
Are dates good for suhoor?
Dates can be part of suhoor as a fruit. Eat them in moderation because they are sweet, and pair them with protein and fibre-rich carbs.
I have diabetes. What should I eat at suhoor?
Every patient is different. Talk to your doctor or dietitian before fasting for a meal and medication plan that suits you.
Still have questions?
WhatsApp the MakanHubb team at 012-540 0263. We reply during office hours, Monday to Friday.
