Ref: CHB/HB/59/16                                                                             

HEALTHY EATING DURING THE HOLY MONTH OF RAMADHAN

Health is the key to happiness, and what we consume directly affects our health. Islam encourages us to ensure that we are mindful of our health. The Holy Prophet Muhammad (SAWW) said: “Take advantage of the good health before illnesses afflict you”. He also encouraged Muslims to try their best to take up a healthy living lifestyle that includes a balanced diet, regular mental and physical exercise and a balance between material and spiritual needs.
 
With long hours of fasting and a wide spread to choose from, eating healthy at an elaborate, appetizing Iftar can sometimes be a distant dream. But that need not always be the case, because it is quite easy to eat and keep your weighing scale happy during this holy month. All you have to do is prepare and eat food made from fresh ingredients, cooked in a healthy manner for a nutritious Ramadhan meal. This will keep you nourished while setting a good example for your family and friends.

PRELIMINARY PREPARATIONS FOR HEALTHIER FOODS IN RAMADHAN  

  • Choose fresh vegetables as they contain higher amounts of vitamins and minerals
  • Use fresh fruits to prepare juices and serve them in moderation without adding sugar
  • Use low fat milk and other low fat dairy products
  • Avoid using butter and ghee in cooking and substitute them with vegetable or olive oils in small amounts
  • Try using lean meat, fish and skinless chicken, and prepare them by grilling, boiling and baking rather than frying
  • Avoid fried snacks like Samosas, Bhajias, Kababs, Kachoris, Vitumbua etc. which contains high content of oil and fat.

TO HELP YOU FOLLOW ALL THE RIGHT HABITS, WE’VE PREPARED A LIST OF SIMPLE TIPS TO KEEP YOU AND YOUR FAMILY HEALTHY AND HAPPY ALL THROUGH THE HOLY MONTH OF RAMADHAN:

  • Drink 8 glasses of water daily from Iftar to Suhour to prevent dehydration and constipation.
  • Sleep for 6-8 hours a day to get sufficient mental and physical rest. Less sleep means you will feel tired during the day which in turns leads to less productivity and activity.
  • Have a balanced varied Iftar which incorporates dates, soup, salad, a main dish, fruits and a small piece of Ramadhan sweet.
  • Do brisk walk or participate in some kind of physical activity, this can be done after Iftar or at night after Duas/Lectures in the Mosque.
  • Have Suhour in moderation to fill your body with energy and help regulate your blood sugar. Check for blood sugar regularly, especially those suffering from Diabetes. 

AND UNHEALTHY HABITS TO AVOID:

  • Try not to drink excess fluids at night for fear of thirst during the day. This will lead to abdominal distress.
  • Don’t eat a wide variety of food at night or Suhour especially foods high in fat, spiced curries etc. thinking that they will prevent hunger pangs during the day.
  • Avoid eating large amounts of food at Iftar which will lead to extreme fullness
  • Try and avoid having a large quantity of starters and sweets which will lead to weight gain
  • Fluids are very important for the health and vitality of your body during the fasting period and it is important to drink plenty of water, in addition to other refreshing drinks 

Islam thus creates a sense of responsibility in people to take a healthy living lifestyle as normal. Fasting in the holy month of Ramadhan teaches us to manage and practice spirituality and not to eat excessively. The essential part of spirituality in food is that we are grateful and thankful for the food we get. The Holy Prophet (SAWW) once said: “Allah (SWT) has a right over you; your body has a right over you…” To strike a balance between the needs of the physical body and your spiritual needs. Fasting in the holy month of Ramadhan is an opportunity to make significant changes in one’s lifestyle and develop the resolve to make healthy living choices, with reflection and contemplation towards transformation of the mindsets and hearts towards Islam and the teachings of the Holy Prophet (SAWW) and his Purified Progeny – Ahlulbayt (AS).

May the Spirit of the holy month of Ramadhan stay in our hearts and illuminate our souls from within.  May Allah (SWT) by His infinite Grace and Mercy bless you all with happiness and grace your home with warmth and peace – Ramadhan Mubarak.
 

 

Eat Healthy – Keep Healthy



 

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