Date, nut and banana smoothie PICTURE: Supplied

Ramadaan has arrived and here are some tips for students writing exams and fasting.

Complex carbohydrates are foods that help release energy slowly, these are usually found in oats and wholegrain bread and cereal. Fibre-rich foods are also digested slowly and are found in bran, nuts, seeds, vegetables and fruits.

An ideal pre-dawn meal (Suhoor) could consist of oats, almonds and a banana sliced, a fruit- yoghurt smoothie with chai seeds or an omelette with spinach, roasted vegetables and a slice of wholewheat bread.

Pure fruit juices are enriched with vitamins and are ideal in the morning. Tea and coffee stimulates faster water loss hence it should be avoided. Drinking at least 2 glasses of water is recommended.

Prophet Mogammad (PBUH) recommended eating dates at Suhoor

Avoid fizzy drinks which are high in sugar as well as fried and sugary foods. Eating Hi-Gi foods will cause the body to feel hungry, lethargic and craving for more sugar.

Eating Low –GI carbohydrate  foods will release a steady amount of sugar into the blood and have the opposite effect.

Date, nut and banana smoothie (Serves 1)

1 cup full cream yoghurt

1 tsp honey

1 banana

2-3 pitted dates

Put all ingredients in a blender.

Blend for a few seconds until smooth.

Add milk if too thick.