"Planning sahur menu for pregnant women is not something to be taken lightly, as the food consumed should contain sufficient nutrition to ensure the health of both the mother and the fetus."
The month of Ramadan is an important moment for Muslims who fast, including pregnant women. Although pregnant women are allowed not to fast, for those who wish to fast, it is important to pay attention to their food intake, especially during sahur (pre-dawn meal), as it serves as the main source of energy during fasting and to maintain the health of the mother and the fetus.
So, how should sahur be prepared for pregnant women? Let's find out more information in detail.
Healthy Tips for Planning Sahur Menu for Pregnant Women
There are several things that pregnant women need to consider during sahur to observe their fasting, including:
1. Focus on hydration
Maintaining hydration is important for people who fast, especially for pregnant women. Pregnant women need to drink plenty of water to meet their fluid needs and the fluid needs of the baby. If they do not get enough water, it can result in a decrease in the volume of amniotic fluid.
Pregnant women can drink about 8-12 glasses of water per day or about 2 to 3 liters of water. In addition, they can also consume fruits and vegetables with high water content during sahur, such as watermelon or melon. It is also recommended for pregnant women to drink pregnancy milk for additional strength.
2. Consume nutritious food
For pregnant women, having sahur alone is not enough if their nutrition and nutrient intake are not met. Nutrition plays an important role in maintaining the health of the fetus and the mother's immune system.
Therefore, make sure to choose the right types of food. You can practice the following tips to meet the nutrition needs during sahur:
Be careful in choosing carbohydrates. It is better to choose complex carbohydrates that can make you feel full longer. Complex carbohydrate sources can come from brown rice, whole wheat bread, or oatmeal.
- Add healthy fats such as fish or milk to the sahur menu.
- Avoid oily or fried foods that can cause digestive problems.
- Avoid consumption of sweet foods and drinks.
- Meet the protein needs by consuming lean meat and legumes.
- Include fruits and vegetables as sources of fiber and vitamins.
Know other nutritious intake for pregnant women who fast on the following page, "7 Healthy Intake for Pregnant Women Who Fast".
3. Meal prepping
Meal prepping is a term that refers to preparing meals for the next few days. For pregnant women, it can be challenging to wake up at night and prepare food for sahur. With meal prepping, you can save time.
You only need to cook once, and then store the food ingredients in the refrigerator to be cooked for the next two or three days. In addition to saving time, meal prepping can also save energy. However, when preparing food, make sure it is not instant food, but rather nutritious food such as soup or soto (Indonesian traditional soup).
4. Get enough rest
Getting enough rest is important for the health of pregnant women. However, during the month of fasting, sleep time automatically decreases. Therefore, it is crucial for pregnant women not to stay up too late.
If feeling very tired, pregnant women can ask for help from their spouse to prepare sahur. In addition to getting enough sleep, it is also recommended to avoid strenuous activities such as long walks or carrying heavy objects during fasting.
Those are healthy tips for preparing suhoor during pregnancy. Remember, fasting is not obligatory for pregnant women. So if you experience dizziness, trembling, or fatigue while fasting, it's best to stop first.
To be safer, it is advisable to consult with a trusted doctor before deciding to fast.
References:
- Healthwire. Accessed in 2023. 6 Tips for Fasting in Pregnancy Without Harming Your Health.
- Babycenter. Accessed in 2023. Ramzan in pregnancy: tips for a healthy fast.
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