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Never skip your pre-dawn meal, also called suhur. If you do, you’ll be setting yourself up for a binge after your fast ends for that day. Instead, choose complex carbs like whole grains or oatmeals, along with lean proteins like egg whites, labneh, and cheese. Hold the salt, though, because you don’t want to increase your thirst going into your fast.  Eat rolled oats, topped with fruit and low-fat milk and paired with an egg. Try scrambled eggs topped with a light cheese, along with apple slices and a piece of whole-grain toast. Since you’ve been fasting all day, you will be very hungry after sundown. Your body will want food, and the iftar meal that breaks the fast could easily derail your efforts. If your tradition allows, prepare a healthy snack in advance so that you won’t be tempted to grab something that has a ton of calories.  Choose something easy and flavorful, such as a piece of fruit, vegetables paired with hummus, apple slices dipped in peanut butter, or a small salad. If you must wait and join in at a family or community it far, bring a healthy option to the meal that you can start with. After your first few bites, it will be easier to resist overeating. Drink your first 2 glasses at itfar, or starting with your small snack. Then drink 4 glasses between itfar and suhur. Finally, drink 2 more glasses of water with your suhur. While it might seem difficult to drink water overnight, it will help you stay hydrated and healthy during your daily fast. Try to spread out your 4 glasses in between itfar and suhur so that you aren’t drinking more than 1 glass in the same hour. Desserts and sugary drinks can add up to a lot of calories, which can erase all of your hard work. Replace as many as you can with healthy sugars like fruit or natural sweeteners from honey and molasses. These changes can help keep you on track, avoid blood sugar fluctuations, and limit calorie intake.  Ramadan is a great time to break your sugar habit. If you stop eating it, you'll stop craving it. While fruit is a healthy option, try to avoid fruit juices, which can pack a higher sugar punch.
Base your suhur meal around complex carbs and lean protein. Plan to eat a healthy snack right after sundown if your tradition allows. Drink 8 glasses of water between sundown and dawn. Avoid processed sugar.