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How much you could be eating at Iftar- 4000 Calories.



Interesting and beneficial article i came across on how much we eat at Iftar and how it affects our health..


4,000 calories – How much you could be eating at iftar

Ramadan fasters could be taking in as many as two days’ worth of calories when they sit down to break their fast at iftar, health experts have said.

Doctors warned many will typically take in between 3,000 and 4,000 calories in an evening, after fasting for more than 12 hours.

The recommended average daily calorie intake is 2,000 for women and 2,500 for men.

Dr Rita Tobias, an endocrinologist at the Dubai Weight Care Clinic, said: “People who are not bothered about watching their diet can easily take in up to 3,000-4,000 calories after they break their fast.

“In my clinic, where the purpose of them coming is to control their diabetes and their weight, a third of patients choose not even to come before Ramadan.”

Tobias said many people get lured into over-indulgence by tempting offers, in what she described as increasing commercialisation of the Holy Month.

Dr Zuhair Yousif, a cardiologist at Mediclinic City Hospital, said: “If you are attending a tent for 30 days and eating excessive carbohydrates and saturated fats, you are probably going to have doubled your bad cholesterol by the end of Ramadan.”

And you could be “doubling your chances of heart disease”.

Among the types of food served up are rich cheese qatyef pastries – a single piece of which has about 350 calories. At least.

Families and friends gather around for iftar and suhour meals that are in many cases rich, fatty and high in carbohydrates. And many fall into the trap of over-eating.

Avoiding over-indulgence is made more difficult as Ramadan is increasingly becoming commercialised – with many restaurants and hotels cashing in on the festive season through tempting offers and Ramadan tents.

“I personally put on around 5kg during Ramadan,” said Hamsa Haddad, a 40-year-old Syrian sales executive. “It is the only time I eat sweets every day and I also eat at around midnight. “I eat much more and I also do not go to bed before 3am.”

Haddad said she also spends more on outings – as at least twice a week she goes to eat at a Ramadan tent.

“You hear a lot about them and it is always something new so you want to try it out,” Haddad said.

However, Abir Al Habash, 47, a Syrian housewife, said that she is saddened over what Ramadan has become. “Ramadan has been reduced to food, tents and abaya fashion,” she said.

“The concepts of modesty and compassion which Ramadan should represent are no longer there.”


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بسم الله الرحمن اللرحيم

Dr Adil Obeid, a nephrologist – the study of the kidneys and its diseases – at Sobeh’s Vascular and Medical Centre, said the commercialisation of Ramadan and its negative impact needs to be addressed.

“Ramadan spiritually is very clear – it is about being modest in everything,” he said. “[but] people sleep late, eat more, smoke more, take more carbohydrates – so we have a big challenge in trying to fight the commercialised part of Ramadan.”

However, Obeid added that the media is playing a negative role in changing the concept of Ramadan.

“The tents in five-star hotels do not tell us the whole story but this is the reflection we get from the media,” he said.

Dr Zuhair Yousif, a cardiologist at Mediclinic City Hospital, said fasting could help you lower blood pressure and bad cholesterol.

“But in fact what we see from the actual life experience is how Ramadan has turned into probably the opposite to the expected positive benefits,” said Yousif. “People tend to eat the wrong food a lot of the time during the iftar and suhour.”

The cardiologist said more education is needed on how people should approach dieting during Ramadan.

“It is important that we intensify the health education in various specialties to highlight the risks that maybe are associated with the negative lifestyle impact on Ramadan,” Yousif said.


May Allah سبحانه وتعالى Bless us All with a Ramadhan filled with Barakah.. that we renew our Niyyah this month to get Closer to Allah سبحانه وتعالى & His Rasool saw.gif and that we lead a life of Taqwa.. forever.. in all the months of the year.. Ameen..

in need of ur duas..

wa Assalam..


Posted by dr76 @ muftisays.com

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  • 11 months later...

Eat smart this Ramadhaan!

By Umme Faatimah (B.Dietetics Univ. of Pretoria)


Many of us have developed a culture of indulgent eating… lavish five course Sunday lunches, daily indulgent snacks and more!

The Holy Quraan states:


“…..and eat and drink but do not waste by extravagance, certainly HE (Allah) does not like those  who waste by extravagance.” (Quraan 7:31)

Fasting gives our digestive system a much needed  rest , where the energy usually used in food digestion and metabolism is directed towards the bodies detoxification , repair and healing..Subhanallah!.  Fasting is one of the oldest forms of natural healing.  The West are in fact now highly recommending fasting as an ideal detox and a brilliant way to supercharge the immune system


This Ramadhaan, let us  stop the feasting  and indulging  and allow our bodies to  obtain maximum spiritual and health benefits, Insha Allah.


We can we do?


Introduce LIVE FOOD intake into our diet

Live food refers to all foods that Allah Ta’ala has gifted us naturally from the ground, ready to eat and cook. No need for processing, preservatives, machines and factories.


Did you ever realise that during the time of our Beloved Prophet Muhammad (Peace be upon him) there were no fridges and freezes?  Our Beloved Prophet Muhammad (Peace be upon him) preferred to eat live, simple uncomplicated food that was easily available and required minimal preparation.


These included:


  • Fruits & vegetables
  • Nuts and seeds
  • Beans and lentils
  • Unpasteurised milk
  • Whole unrefined grains – barley & wheat
  • Meat and poultry


Our bodies and brains will express delight at receiving real food after several hours of fasting. So ensure you are organised this Ramadhaan and  prepare a wholesome well balanced  menu plan before the holy month commences.  


Good ideas for SUHOOR would include


  • Dates stuffed with almonds
  • Raisins  consumed whole or in a Sunnah drink known as “ nabeedh”
  • Sliced Seasonal fruit or  Fruit smoothies  incorporating  nuts & seeds
  • Eggs & beans or lentils
  • Wholegrain cereals – barley & oats (Barley was a staple in our Beloved Prophet Muhammad (Peace be upon him) diet consumed as “talbinah”)


Good ideas for IFTAAR would include


  • Fresh or dry dates
  • Date, avocado or strawberry shakes (Remember to avoid adding refined sugars. Rather make use of raw honey, xylitol or stevia – more natural sweeteners)
  • Attractive fruit platters or individual skewers served with a drizzling of  honey & a sprinkle  of cinnamon
  • Freshly squeezed seasonal fruit juice
  • Vegetable sticks & olives served with yoghurt or  hummus & Dukkah or zaatar spice blends
  • Assorted salads - Coleslaw, carrot, beetroot, apple, avocado salads
  • Wholesome broths/soups cooked with meat, lentils and wholegrains.Similar to a broth made with barley  called “ Sawiq” consumed by our  Noble Prophet (Peace be upon him)
  • Rice and meat dishes


Remember to use beneficial cooking fats as used by our Noble Prophet(peace be upon him)


-Olive oil, Ghee, Butter & Fat from meat

-Other beneficial fats to include would be Organic coconut oil, avocado or  macadamia oils


In conclusion, remember processed food, laden with sugars and harmful fats offers minimal nutrition, requires increased effort by the body to digest and is detrimental to health. We need to consume foods that are closest to their natural state, as the Quraan beautifully descibes :


“Oh mankind! Eat of that which is lawful and good on earth, and follow not the the footsteps of Shaitaan(Satan). Verily, he is to you an open enemy.”  (Quraan 2:168  )


With a healthy body and mind, the quality of our Fasting, Salaah and all other Ibaadat(worship) will increase Insha Allah. Fasting is indeed food for the soul and healing for the Body!

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"Super Foods"…for Ramadaan

By Umme Faatimah (B.Dietetics Univ. of Pretoria)


The modern world has swept us off our feet in so many ways… our dressing, our lifestyles and most noticeably our eating habits. We have so casually adapted the western culture of unhealthy eating, moving further and further away from the Noble teachings of the Quraan and Sunnah of The Noble Messenger of Allah (Peace be upon him).


Yet, the newest nutritional research continues to discover the benefits of certain foods, labelled as "Super Foods". They have also unravelled the great benefits of certain eating habits, such as washing the hands before and after meals, eating with the hands, not drinking with meals…just to mention a few. However, all of this has already been outlined in the Holy Qur'an and Sunnah more than 1400 years ago.


We are certainly the losers if we do not make an effort to practice upon the Sunnah in our homes and kitchens. What better time to bring about these changes than now? Our beautiful Deen offers us the opportunity during the beautiful month of Ramadhaan, to bring about positive changes in our lives- changes that benefit us mentally, physically and spiritually which Insha Allah (Allah Willing) can be sustained for the future.


Physically, fasting gives the digestive system a much needed rest. Energy normally used for digestion is now directed to body detoxification, tissue repair and system healing. 


With that in mind I have chosen to highlight just a few of the favourite foods of our The Noble Messenger of Allah (Peace be upon him). With the special month of Ramadhaan fast approaching, we can all ensure we have these foods on our shopping lists. InshaAllah, by us adopting the lifestyle of The Noble Messenger of Allah (Peace be upon him) we will be rewarded enormously… Ameen.



Dates are the most mentioned fruit in the Quraan.  They are high in energy, fibre, iron, vitamins and minerals. The Noble Messenger of Allah (Peace be upon him)said: " The home with no dates is like the home with no food".(Hadith- Sahih Muslim)


The Noble Messenger of Allah (Peace be upon him)used to break his fast with fresh dates and a few sips of water. If he did not find fresh dates, he would use dried dates. He (pbuh) said: "When one of you breaks the fast let him do so with dates, for they are a blessing and if he cannot find dates then with water for it is a purification" (Hadith-Tirmidhi)


He often consumed dates with cucumber, butter, cream or bread. A dessert called "Haisa" made with ghee (butter), dates, cheese and yoghurt was also prepared.


Tips: At iftaar (breaking fast) time, dates can also be used to prepare date milkshakes, date chutney, date desserts as well as sprinkled over salads. For sehri (pre-dawn meal), dates can be used as a softened spread over bread or added into muffins, rusks etc.



Dieticians and nutritionist the world over have been advocating the use of olive oil for its excellent cardio-protective, anti-oxidant and anti-inflammatory effects. Ongoing research is revealing more and more great benefits on the consumption and application of olive oil.


The Noble Messenger of Allah (Peace be upon him)said: "Eat the olive and use it as an ointment as it comes from a blessed tree".(Hadith-Tirmidhi)


Tips: During Ramadhaan, olive oil is best used raw as a dip for breads or as a salad dressing. The lighter olive oils are well suited for cooking and baking purposes. Whole olives can be added to salads as well as de-pitted and added to breads, muffins, pies and pizzas.



A recent Readers Digest article highlighted barley as one of the five healthiest foods we tend not to eat. Yet it was barley that was one of the staple foods in the diet of our The Noble Messenger of Allah (Peace be upon him). Modern research is discovering that barley has a very high soluble- fibre content. This helps to keep the arteries clear and healthy.  It has an extremely low glycaemic index (GI), which means it takes a longer time to digest, keeping one fuller for longer.


It is mentioned that The Noble Messenger of Allah (Peace be upon him) consumed barley in the following ways:


SAWIQ – a coarse broth prepared from ground wheat and barley - very much like a haleem (soup)


THARID Barley bread covered in gravy cooked with meat


TALBEENAH – A porridge prepared using barley and milk


A Hadith in Mishkaat narrates that The Noble Messenger of Allah (Peace be upon him)never used sifted flour in his lifetime. We should take lesson from this, as we are all moving to consuming more refined and processed foods where all the beneficial nutrients have been stripped off. Allah SWT mentions in the Holy Quraan grains with their husks, amongst His many gifts to us. Un-sifted flour as used by The Noble Messenger of Allah (Peace be upon him)contains all the valuable nutrients found in the bran and germ layers and has a lower GI.


Tips: During Ramadhaan, barley can be added to soups and broths or prepared as a drink by boiling and straining mixture. A hadith in Bukhari mentions that The Noble Messenger of Allah (Peace be upon him) consumed "Sawiq" at iftaar. Barley flour can be used for preparing breads and rotis. Substitute 1.5 cups barley flour for every 3 cups regular flour. Cereals containing barley flakes like muesli can be purchased, or barley flakes can be added to biscuits, muffins, breads and other cereals.


Barley can be prepared as a filling porridge for sehri -Talbeenah.  Soak 1-2 tablespoons whole barley overnight in a flask filled with rapidly boiling water. At sehri time, strain water out and prepare porridge with honey and milk.  (Store bought "pearled barley" has been polished with some of the bran layer removed).



Modern research has been abuzz with the myriad of health benefits associated with honey- anti-inflammatory, immune boosting, energising tonic….to name a few.Our beautiful Deen has encouraged the use of honey 1400 years ago. The Holy Quraan mentions"there comes forth from the bee's belly, a drink of varying colours, wherin is a healing for men".(Qur'an 16:68-69)


The Noble Messenger of Allah (Peace be upon him) further said " Make use of two cures- honey and the Quraan"(Hadith-Ibn Majah)


The Noble Messenger of Allah (Peace be upon him) loved drinks that were sweet and cold and often consumed honey water.


Tips:  Honey can be used to sweeten items like tea, fresh juices, milk drinks and cereals etc.  Raw honey which is thicker and creamier has a lower GI, and can be mixed with cinnamon and used as a spread on toast for sehri. 



Grapes have been found to contain resveratrol- a powerful antioxidant that protects the body on a cellular level from damage. The seeds are rich in flavonoids which lower the risk of fatty plaque accumulation on the lining of blood vessels to the heart.


The Noble Messenger of Allah (Peace be upon him) loved eating grapes. Hadith in Abu Dawood  mentions The Noble Messenger of Allah (Peace be upon him )often consumed a drink "Nabeez"- prepared from soaked raisins. Nabeez can be prepared by soaking raisins after Esha (evening) prayer in clean water covered with a plate. The following morning the water can be drunk and the soaked fruit eaten or just use the blender to obtain a beautiful cloudy Nabeez. And, if you soak in the morning, drink in the evening.  Nabeez should be consumed within twelve hours of soaking to prevent fermentation.


Tips: Nabeez or fresh grape juice can  be prepared as a drink after Taraweeh (evening prayer in Ramadaan). Grapes can be served as part of salad or dessert. Raisins eaten with nuts can be enjoyed as a healthy munch after taraweeh salaat.


The Sunnah way of eating is the healthy way of eating.  InshaAllah, let us all strive to revive and bring alive the Sunnahs of The Noble Messenger of Allah (Peace be upon him) in our homes this Ramadhaan. I have highlighted just a few. Make an intention to eat on the floor, share eating utensils and to fill a third of your stomach with water, a third with food and a third left for air.


Besides the immense health benefits outlined above our greatest rewards really lie in following the Sunnah, as it comes in Hadith mentioned by The Noble Messenger of Allah (Peace be upon him):


" The person who follows my Sunnah is the one who truly loves me, and will be with me in Jannah"   (Hadith-Tirmidhi)

 Allah Ta'ala said to His Messenger (pbuh)"Say (to mankind), if you love Allah, follow me – Allah will love you and forgive your sins." (Qur'an:3: 31)  

 Wishing you all healthy eating, the Sunnah way………………….Ramadhaan Mubarak!



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