Healthy Eating

Are you lacking the motivation to commit to healthier meals?

We all know we should be eating healthier and many of us make the intention to do so every 1st of January or every Ramadan that comes around. But a lot of us fall back into our habits of not-so-nutritious meals and junk food, for me namely cakes and chocolate 😛

There are numerous benefits to eating healthier as I’m sure you’re all aware, and this post should serve as a reminder as to why we should try harder for a healthier lifestyle.

The Prophet (saw) had a fairly balanced diet which consisted of meat, fruit, bread, dates, eggs and milk amongst other things and he would never eat too much of one type of food.1 A balanced diet is key to fulfilling our nutritional and energy requirements. It is recommended to have 1/3 carbohydrates (rice,pasta, potatoes), 1/3 fruit and vegetables and 1/3 for fats, dairy and protein- try to aim for this balance every day.

 

Junk foods are high in calories but these are often described as ’empty calories’ as they contribute little or nothing to your health.

A few things to avoid: refined carbohydrates like white bread and pastries, foods high in sugar, foods high in salt (processed foods contain a lot of this).

Things to add: More fruit, more veg, brown rice and pasta, couscous- although it lacks the variety of nutrients found in whole grains it is sugar and fat free and is a nice alternative to rice/pasta as well as being super quick to make, oily fish for example salmon which can take only 10 mins to make if you poach.

Finally, here are a few reasons why you should eat healthier:

Weight

Whether you want to lose weight or maintain a healthy weight, exercising alone is insufficient in achieving this. If you are someone who enjoys keeping active but you aren’t eating the right foods, then think about all the calories you are burning to put back on! Rather combine your efforts to get optimal results.

Mental Health

Our diet can affect our mental health both directly through the nutrients that control our hormones and indirectly for example the emotional impact of having a physical condition as a result of our diets. Dietary changes won’t be sufficient for tackling mental health conditions and so shouldn’t be used to substitute forms of treatment but research shows that eating healthier can complement treatment for mental illnesses and increase well-being.

Hair/Skin/Nails

We all want to look our best and many are unaware that your diet can have a huge impact on this. Including sufficient protein in your diet helps to build strong hair and nails. Obtaining fats from omega-6 and omega-3 sources are important for moisturising your skin. So implement these tips for benefits of glossy hair and glowing skin. Not to mention how much you can save on anti-blackheads 🙂

Energy

Personally, this is a big motivator for me as I find my energy levels are a direct consequence of the types of foods I eat. Here something really interesting; you can turn ordinary, everyday acts into something you get reward from by using your intention.  By intending to eat healthier so that you can have more energy to carry out acts of worship turns meal times into opportunities for gaining ajr 😉 And this can be applied to anything.

Mu’aadh ibn Jabal (may Allaah be pleased with him) said: “I seek reward for my sleep just as I seek reward for praying qiyaam” (narrated by al-Bukhaari, 4342).

Reduced health risks

Healthy eating is natural protection against many diseases and conditions such as type 2 diabetes mellitus, cardiovascular diseases, high cholesterol, hypertension and even cancer.

Eating excessive amounts of sugary foods leads to your body constantly producing insulin. Insulin is the hormone that regulates blood glucose (sugar) levels and is usually released after a meal to mop up the glucose from your blood and put it into cells as well as depositing it into fat stores. When you eat sugary foods and drinks there is a spike in blood glucose concentration which leads to increased insulin release which reduces the amount of glucose, this will cause you to feel hungry shortly afterwards which may make you want to have a sugary snack and the cycle begins again. Complex carbohydrates found in wholegrains, lentils etc break down over a longer period of time making you feel fuller for longer. Not to mention the fact that constant insulin in the blood can make the cells in your body become de-sensitized to it leading to type 2 diabetes.

If you suffer from indigestion or heartburn your diet will have a major influence on your symptoms and modifying your diet is usually enough to counteract these symptoms (if mild).

Everything in moderation

Healthy eating doesn’t solely mean changing your choices of food but it is also means avoiding over-consumption and eating in moderation. This gets rid of that post-meal slump when you eat to your fill, leading to unproductivity and generally feeling quite rubbish.

The prophet (saw) said: “The son of Adam does not fill any vessel worse than his stomach. It is sufficient for the son of Adam to eat a few mouthfuls, to keep him going. If he must do that (fill his stomach), then let him fill one third with food, one third with drink and one third with air.” Narrated by al-Tirmidhi (1381), Ibn Maajah (3349)

Increased concentration

For all us students out there, we know how important this one is. I often find myself being able to focus that little bit more and work for a longer period of time if I’ve had a healthy meal compared to if I’ve had an unhealthy meal. A lot of students turn to damaging recourse to try and maintain concentration such as having excessive caffeine and drinks like Red Bull which are questionable in terms of their effects on health. The right foods can also help boost concentration without harming your body.

 

I hope that kickstarts the motivation towards renewed and (inshaa’Allah) more lasting efforts to eating healthier.

May Allah bless you always,

Hanna

 

1.  Healing with the Medicine of the Prophet (saw)- Imam Ibn Qayyim Al-Jauziyah translated by Jalal Abual Rab