New Year….New Diet

(The Islamic Way)

Alhamdulillah a New Year (1432 / 2011) has approached us. As we look back at our passed year many of us tend to make new goals for the year ahead.  View any list of top ten New Year’s resolutions and you will often see DIETING at the top of it.

Most of us are consumed with the idea of changing our eating habits because a healthy lifestyle often leads to a happy lifestyle.  Since healthy eating has become an increasingly major concern—let’s view this subject from an Islamic prospective.

One of the greatest miracles and beauty of the Qur’an and Hadith is that its contents address all major and minor issues of ones life with the greatest advice.  When setting your goals for this New Year what better example to follow than that of our beloved Prophet (s).

Keep It Moderate:

Miqdad ibn Ma’dikarib (r) reported that he heard the Messenger of Allah (s) once say:

“A human being never filled up a container worse than his stomach…..

However, if one must eat then let him make one third of his stomach for food;

another one third for his drink; and another one third for his breathing.” (Sunan at-Tirmidhi)

In this hadith, Rasulullah (s) talks about making wise decisions about food and drink.  We should be careful about what we eat and how much we eat. Islam is a religion of moderation. This means that we should not overdo things and we should not lessen them either.

This hadith tells us the importance of balance in the amount of food we eat. The Prophet (s) explains that overeating is not healthy. When we eat too much food it upsets our stomach and makes us feel heavy and uncomfortable.  Eating too much food in large portions causes us to gain weight. According to the Prophet(s) light meals are enough to give our body the energy and strength needed to continue our normal activities.

Our Prophet (s) also tells us that when we eat a big meal, we should still eat in moderation. He advises us to divide our stomach into three parts: one part for food, other part for water and the third part should be left empty so that we can breathe easily and comfortably.

Keep it Simple:

According to nutritionist Mujahed Khan from the Islamic Food and Nutrition Council of America (IFANCA) it is advised to keep our meals simple.  Br. Mujahed explains that we should divide our plate into three parts.  Half of the plate should be filled with non starchy vegetables, one fourth with lean protein such as fish, chicken or lamb (beef is high in fat), and one fourth with healthy starches such as brown rice or whole grain bread.

He recommends that organic and homemade food is a vital part in helping one lose weight or stay fit, if bought and prepared properly. Fast food and even restaurant foods are high in sodium.  Foods high in sodium cause individuals to gain weight quicker and retain weight longer; which can eventually lead to other health issues such as obesity and heart disease.

What did Rasulullah (s) eat:

It has been reported that Rasulullah’s diet was very simple.  Many of the foods he ate are mentioned in the Qur’an and now in numerous medical journals for their vast benefits.

Remember for a Healthy Lifestyle:

• Eat small meals
• Split your plate in 3 parts: mostly greens, some protein, and little starch
• Split your stomach in 3 parts: food, water, air
• Avoid fast food
• Be active: go to the gym or walk 20 min. a day in your neighborhood
• Encourage your kids to be healthy: make healthy meals and encourage 30 min. a day of outdoor play.

**To learn more about Rasulullah’s lifestyle (sunnah) order your copy of

For Adults: Life of Perfection-Shamail of Rasulullah

For Kids: Wisdom of Our Prophet — releasing March 2011.

Links to healthy eating:

Portion sizes: http://www.webmd.com/diet/healthtool-portion-size-plate

Halal foods: www.ifanca.org

American Dietetic Association: www.eatright.org

What to eat: Department of Health and Human Services Recommendation

Healthy Recipes: http://www.eatingwell.com/

Healthy Snacks to keep at work: http://www.healthcastle.com/snacks_work_healthy.shtml

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