salam alaykum
hope this can help inshalah
Spirituality and Food
Food has a great signifi cance in Islam. It is associated with one’s relationship with
God. Chapter 20 verse 89 of the Qur’an states “eat of the good and wholesome
things that We have provided for your sustenance, but indulge in no excess therein”.
The physical body is a gift from God; it is given to humans as an amanah (trust) to
take care of for a fi xed period. How much food is consumed and the choice of food
has a direct impact on the physical and spiritual well-being of the person. The food
that one consumes affects one’s behaviour and personality. Wholesome, natural
and healthy food assists the development of a good personality.
Over-eating has long been frowned upon in Islam as it is thought to increase worldly
appetites and cause sluggishness, thereby ‘dulling’ the soul, hampering spiritual growth and increase physical ailments.
The blessed Prophet said: “The children of Adam fi ll no vessel worse than their
stomach. Suffi cient for him is a few morsels to keep his back straight. If he must eat
more, then a third should be for his food, a third for his drink, and a third left for air”.
(Sunan al-Tirmidhî)
Health is the key to happiness and what we consume directly affects our health.
Islam encourages Muslims to ensure that they are mindful of their health. The
blessed Prophet said: “Take advantage of the good health before illnesses
affl ict you”. He also encouraged Muslims to try their best to take up healthy living
lifestyle that includes a balanced diet, regular mental and physical exercise and a
balance between material and spiritual needs.
Although health data is not available, the Health Survey of England 2004 has
indicated an alarming anomaly in the health state of the Asian community in
general and Muslim community in particular. Compared with the 24% of men
in the general population who smoked cigarettes, higher levels of cigarette
smoking were reported by Bangladeshi (40%). South Asian men and women had
the highest rates of diabetes. Pakistanis and Bangladeshis were up to fi ve times
as likely as the general population to have diabetes, and Indian men and women
were up to three times as likely. Some 33% of Pakistani men and women eat the
recommended fi ve or more portions of fruit and vegetables a day, compared with
Bangladeshi men and 28% of Bangladeshi women.
The month of Ramadan is a great opportunity to focus on bringing back a
balanced and healthy lifestyle in one’s life. Through fasting one begins to learn
how to manage one’s eating habits, how to exercises control and discipline. This
month requires one to give the stomach a break and by doing so one is able to
break down and expel the accumulated toxins from the body.
Foods that Harm and Foods that Benefit
The fasts of Ramadan can improve a person’s health but they can just as easily
worsen it! The deciding factor is not the fast itself, but rather what is consumed
in the non-fasting hours. To fully benefi t from fasting a person should spare a
great deal of thought to the type and quantity of food they will indulge in through
the blessed month. As mentioned in the section on spirituality, overeating can,
not only harm the body, but it is thought to also interfere with a person’s spiritual
growth during the month. A diet that has less than a normal amount of food but
is suffi ciently balanced will keep a person healthy and active during the month of
Ramadan. The diet should be simple and not differ too much from one’s normal
everyday diet. It should contain foods from all the major food groups as shown in
the model.
Fruit and
vegetables
Bread, other cereals
and potatoes
Milk and
dairy foods
Meat, fi sh and
alternatives
Foods containing fat
Foods containing sugar
FOODS THAT ARE BENEFICIAL
Complex Carbohydrates are foods that will help release energy slowly during
the long hours of fasting. Complex carbohydrates are found in grains and seeds,
like barley, wheat, oats, millet, semolina, beans, lentils, wholemeal fl our, basmati
rice, etc.
Fibre-rich foods are also digested slowly and include bran, cereals, whole
wheat, grains and seeds, potatoes with the skin, vegetables such as green
beans and almost all fruit including apricots, prunes, fi gs, etc.
Foods to avoid are the heavily-processed, fast-burning foods that contain
refined carbohydrates in the form of sugar, white flour, etc. as well as of course,
too much fatty foods (e.g. cakes, biscuits, chocolates and sweets, such as
Indian Mithai).
It may also be worth avoiding the caffeine content in drinks such as tea,
coffee and Cola. (Caffeine is a diuretic and stimulates faster water loss through
urination). instaed opt for herbal tea as a alternative it is high in antioxidants and low in caffiene
Foods to avoid Healthy/ Alternative foods
Deep fried foods e.g. Pakoras, Samosas, fried dumplings alternate with Whole grains e.g. chick peas plain, or with potato in yogurt with different Indian spices, samosas baked instead of fried and boiled dumplings
High sugar / high fat foods e.g. Indian
sweets such as Ghulab Jamun,Rasgullay, Balushahi, Baklawa etc. Alternate with Milk-based sweets and puddings such as Rasmalai, Barfee etc
High fat cooked foods such as
parhattas, oily curries, greasy pastries. Alternate with chapattis made without oil, baked or grilled meat and chicken, try to make pastry at home and use single layer
Cooking methods to avoid
Deep frying
Frying
Alternative cooking methods
Shallow frying, usually there is very
little difference in taste
Grilling or baking is healthier and
helps retain the taste and original
flavour of the food, especially chicken
and fish.
Suhoor, the pre-dawn meal should be a wholesome, moderate meal that is fi lling
and provides enough energy for many hours. It is therefore particularly important
to include slowly-digesting foods in the suhoor.
Iftar is the meal which breaks the day’s fast. This meal could include dates,
following the Prophetic traditions. Dates will provide a refreshing burst of
much-needed energy. Fruit juices will also have a similar, revitalising effect.
The meal should remain a meal and not become a feast! Try to minimise the
rich, special dishes that traditionally celebrate the fast and keep to the advice
included in the table above.
Many of the foods which are mentioned and encouraged are in the Holy Qur’an
and the Sunnah also correspond to modern guidelines on a healthy diet and will
help to maintain balanced, healthy meals in Ramadan.
The most commonly consumed foods by Prophet Mohammed (peace be upon
him) were: milk, dates, lamb/mutton and oats. Healthy foods mentioned in the
Holy Qur’an are fruit and vegetables such as olives, onions, cucumber, fi gs,
dates, grapes as well as pulses such as lentils. The encouragement of fi sh can
be seen in the fact that Islamic Law spares fi sh from any specifi c slaughter
requirements, making it easy to incorporate fi sh in a meal.
Diet Plan
A diet plan to ensure a varied and balanced diet including foods from the major fi ve
different food groups.
The fast is broken (Iftar) with dates, followed with dinner. Dates and fl uids (water
and juices) should be added to each Suhoor and Iftar
Suhoor: 1 bowl of porridge with milk, 1 slice of toast + handful of nuts (unsalted)
Iftar/Dinner: pita bread with chicken, salad and humus + 1-2 middle eastern sweet baklawa
Suhoor: 2 wheat based cereal with milk + plain scone or crumpet + 1 apple or banana
Iftar/Dinner: chicken with boiled rice, vegetable curry and mixed salad + fruit salad with single cream
Suhoor: 2 shredded wheat or a bowl of muesli + a pear or an orange
Iftar/Dinner: fi sh baked with roasted vegetables or fi sh curry with rice + sweet
vermicelli or 1 jalebi (Indian sweet)
Suhoor: cheese + 1 teaspoon of jam with crackers or toast + handful of
dried fruits
Iftar/Dinner: pasta cooked with vegetables and chicken/fi sh + a slice of plain
cake with custard
Suhoor: a bowl of vegetables or chicken soup with some bread + a piece of fruit
