Eating junk food in iftar or creating a junkyard

The holy month of Ramadan has already begun. Muslims don't eat or drink during the hours of daylight. This is called fasting. After a long hardship of fasting all day, Muslims break their fast and enjoy a meal at the time of adhan of the Maghrib prayer. This is called iftar. Usually, the iftar is made with dates, water, juice, fruits, or something light. But what happens when you eat junk food after fasting all day? It disturbs your digestive system. 

Ramadan is the time of spiritual development, practising self-control, discipline and mindful nourishment. Maintaining energy levels and hydration throughout the day becomes a challenge with long hours of fasting.

Eating a proper meal at suhoor ensures sustained energy all day, while a nutrient-dense iftar helps to restore hydration and nutrients. Some popular food items include dates, soups, rice dishes like biriyani, grilled meat, salads, sweet dishes, pakoras, Chola, Halim, and fruits. It's natural to crave delicious food after fasting for more than 12 hours. The first thing that comes to mind is junk food, though this type of food must be avoided.

Junk food refers to food high in calories, fat, sugar, and salt but low in fibre and vitamins, such as burgers, pizza, fries, bacon, fried chicken, energy drinks, cakes, etc. Sweeteners, flavours and preservatives are ubiquitous in this kind of food.

These food additives add taste to the food but cause various health problems. That includes increased stomach acid, increment of body weight and blood pressure, digestive disorders, heart diseases, insufficient nutrition intake, fatigue, increased diabetes risk, etc.

Junk food items contain less fibre, which may lead to constipation. As per the recommendations of the American Health Association, the total amount of salt consumption per day is 2300 milligrams of sodium, equivalent to 1 teaspoon of salt.

Meanwhile, each serving of fast food contains 1292 milligrams of sodium. This high sodium level can retain fluid in the body, cause weight gain, and increase blood pressure. After fasting for a long time, these oily, unhealthy foods destroy your body's mechanisms. 

Thus, instead of having unhealthy food for iftar, we can take a light meal full of proteins and vitamins. Dates and fruits, soups and broths, skinless chicken, grilled fish, legumes, and plant-based protein with high fibre could be the alternative to junk food.

Also, traditional Arabic foods like Hummus and grilled meat provide a balance of proteins, fats and other vitamins, making them ideal food for iftar. Also, homemade fruit juices and chia seed water can be highly beneficial for recovering from dehydration. Climate conditions should also be considered before making food choices. 

We should drink at least eight glasses of water from iftar to suhoor to maintain the body's water needs. Avoiding processed food can ensure a healthy Ramadan and prevent bloating and fatigue.

Proper sleep can help our digestive system work properly. Also, walking some while after iftar can be beneficial. Combining these habits and being persistent about them can bring a balanced and energized Ramadan. Nutrition-rich food at iftar supports hydration, digestion, and overall well-being.

Ramadan is all about balance and development, both physically and spiritually. By maintaining a healthy food habit and gathering modern nutritional knowledge, we can stay healthy throughout the holy month. Lastly, eat healthy, maintain a proper diet, keep learning new things, and most importantly, keep asking Allah for forgiveness in this holy month of Ramadan. May we all be forgiven.  

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