Taken from Tafseer Raheemi
Bismillahir-Rahmaanir-Raheem
Whilst most of us will have revised the legal rules of fasting, few
of us would have given careful deliberation regarding what we consume at
meal times. The days will be longer than last Ramadan, hence it is
paramount to eat sensibly and remain well hydrated so that we do not
start quarrelling, abusing, using foul language and thus fall into the
category of,
“How many from among those who fast receive nothing from their fast except hunger and thirst.” [Nasa’i]
Background
Fact: nearly 6/10 adults in this country are classed
as overweight, up to 1 in 4 adults are classed as obese. Nearly 12% of
the Muslim community in Britain
are obese. South Asians are up
to five times more likely than the general population to have diabetes.
Only 30% of South Asian men and women eat the recommended five or more
portions of fruit and vegetables a day.
A major contributing factor therefore
is our diet/eating
habits. Ramadan is a chance to reflect and make small steps for the
long-term future in order to facilitate health in general. The Prophet,
may Allah bless him and grant him peace, presented a solution to our
problem when he advised:
“The worst vessel the son of Adam
can fill is his stomach. A few morsels which hold his back straight are
enough for the son of Adam. If he really wants to eat, then one third
for food, one third for liquid and one third for air” [Tirmithi]
Tips: Enjoy the sustenance of our Lord, food is a
blessing, and sustenance is increased in Ramadan. However, aim to be
balanced, as our religion is a way of moderation. If you suffer from any
medical conditions then seek advice from your general practitioner
first.
General
- Have a good pre-dawn meal (suhur)
- A long fast kept on a half empty stomach will only result in
becoming unwell and unable to take advantage of the blessed days, i.e in
the form of reading Quran, doing zikr, fulfilling the rights of family
and friends etc.
- Fluids (preferably water only) and dates should be added to each pre-dawn as well as each dusk meal
- Avoid caffeine completely due to its diuretic effect
- Caffeine induces unnecessary urination, resulting in losing vital fluids
- Therefore avoid large cups of tea and coffee at suhoor time.
- If essential, reduce amounts compared to usual intake.
- Consider multivitamins, unfortunately our food is no longer as
nutritious as it once was. Poor soil, lack of crop diversity, improper
storage and cooking methods are all reasons for this.
- Vitamins C, E, A, zinc, selenium and B-complex are the top nutrients required
- Most are found abundantly in fruits and vegetables respectively
- Due to an expected reduced intake, coupled with the stress upon the body when fasting, stores may be low.
- Seven-Seas appear to be a good starting point.
- Avoid 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 and fried foods.
- Perfect opportunity to give up smoking.
Fluids
In order to prevent dehydration, the effects of
which result in lethargy, headaches and poor concentration, it is
absolutely essential to drink plenty of water when possible.
- Substitute ALL liquids with water or milk (preferably goats milk) – this is a Prophetic habit.
- Reduce all forms of fizzy drinks, fruit juices and caffeine.
- If fruit juices are essential:
- Squeeze them yourself
- Opt for juices that are labelled not from concentrate
Foods
Complex carbohydrates and fibre-rich foods are
digested slowly and release energy slowly during the long hours of
fasting. Incorporating the following types of foods will provide ample
energy for the day:
- Barley, wheat, oats, millets, semolina, beans, lentils, wholemeal, flour, basmati rice.
- Bran, cereals, whole wheat, grains and seeds, potatoes with the skin,
- Fruit and vegetables.
Alternative cooking methods
From time to time we should enjoy the odd Samosa. An
alternative to the usual frying method would be to lightly brush with
oil and bake in the oven.
- Grill or bake: This may take longer but it is far
healthier, has no effect on taste and reduces loss of minerals. Fish and
chicken taste much nicer when grilled for example.
- Oil: Aim to reduce to a minimum, however gradually so one is accustomed to the taste.
- Shallow frying: Shallow frying has the advantage of actually being quicker, less loss of nutrients and results in no difference in taste.
