Sawm (fasting) is from the fundamental pillars of Islam, and it is Fard upon every ‘Aaqil (sane) and Baaligh (one who reaches puberty) Muslim. Not only does Sawm (fasting) bless us with the advantages of the Hereafter, but it also provides us with the medical benefits. In order to gain these benefits, it is necessary to have a balanced and nutritious diet at the time of Sahari and Iftar.
In our society, usually at the time of Sahari in this blessed month, Paratha (flat bread that is fried in a pan) and such food items are served which take a long time to digest. Similarly, at the time of Iftar, dining mats are decorated with Pakoras, Samosas (fried items with savoury filling) and other fast food items along with soft drinks and different types of beverages. Such a heavy meal obviously is a big burden on the stomach due to which, the number of patients with throat and stomach related diseases going to clinics and hospitals in the blessed month of Ramadan are perhaps more than the entire year. Secret of our wellbeing and good health lies only in using the blessings of Allah عَزَّوَجَلَّ in a correct and appropriate manner. Therefore, following are five simple food items for Sahari and Iftar that are available at a reasonable price, but contain excellent nutrients and qualities.
The food that was loved by the Beloved Rasool صَلَّى اللهُ تَعَالٰى عَلَيْهِ وَاٰلِهٖ وَسَلَّم immensely. It is Sunnah to perform Iftar with Date. Dates are rich in vitamins and it becomes a part of the body quickly.
Here is a blessed saying of Allah عَزَّوَجَلَّ and the Beloved Rasool صَلَّى اللهُ تَعَالٰى عَلَيْهِ وَاٰلِهٖ وَسَلَّم about honey, ‘There is cure in honey’. If a Sawm-observing person mixes one spoon of honey in milk and drinks it, then eats a simple meal as usual after Maghrib, اِنْ شَــآءَالـلّٰـه عَزَّوَجَلَّ by the blessing of it, he will maintain his energy as well as observe Sawm with ease.
A Sawm-observing person should eat yogurt in Sahari and Iftar. It will balance the digestive system and give a relief in observing the Sawm.
Milk is a complete diet. If a glass of milk containing 3 or 7 dates is drunk at the time of Iftar, it will restore one’s physical health and energy levels.
5. Fruits and salad
Use fruits and salad in abundance in the blessed month of Ramadan. Eat fruits not only in Iftar, but also in Sahari.
Especially during the month of Ramadan, avoid eating heavy and fried food items such as Samosas, Pakoras, Kachoriyan (fried items with savoury filling), Parathas, fatty foods and fast food items.
May Allah عَزَّوَجَلَّ enable us to refrain from Israaf (extravagance), and grant us the privilege to eat meals in Sahari and Iftar according to Sunnah, as well as enable us to decorate our dining mat with balanced and simple food items which get digested quickly.
اٰمِيۡن بِجَاهِ النَّبِيِّ الۡاَمِيۡن صَلَّى اللّٰهُ تَعَالٰى عَلَيۡهِ وَاٰلِهٖ وَسَلَّم