Eating a nutrient dense small portion meal is ideal. During a fast your body literally eats itself, I know it sounds pretty scary but it’s actually a great thing for your health. The cellular self-cleansing process that breaks down and recycles damaged molecules and cellular organelles from your body during fasting is a process called Autophagy. 
Eating good quality fats such as MCT (medium-chain triglycerides, found in coconut and palm kernel oil) and DHA ( a type of Omega-3 fatty acid found in fish such as Pangash and salmon , nuts, spirulina, algae etc) helps the autophagy process by maintaining the fluidity of the cell membranes.
Also eating High fiber food ( such as psyllium husk and fiber supplements) will help your body slow down digestion and gut motility. This will release nutrients and insulin into your blood stream slowly, minimizing big spikes and dips in your blood sugar level, energy and focus during the fast.
To summarize, for sehri eat a meal that has fatty fish, food cooked with palm or coconut oil, nuts, seeds, spirulina ( tablets or raw ), food that is rich in salts and fibers such as whole grains, green leafy veggies and Phyllium husk.
Azgari Hasin is a Certified Nutritionist and Entrepreneur in the Health and Fitness Industry.
