Day 9 – The Importance of Eating in Moderation During Iftaar

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After a long day of fasting, that hearty Iftaar spread looks extra tempting, right? From samoosas and savouries to desserts and drinks, it’s easy to go overboard. But have you ever noticed how eating too much too fast can leave you feeling sluggish, bloated, and even too tired for Taraweeh?

That’s why moderation in eating is a key Sunnah—and a game changer for your energy, focus, and overall well-being during Ramadan!

🍽️ The Sunnah of Moderation in Eating

The Prophet ﷺ gave us the perfect formula for eating wisely:

“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.” (Tirmidhi)

This 1/3 rule helps us avoid overeating while ensuring we get enough nourishment to sustain us. When we follow this principle, we feel lighter, more energetic, and ready for worship instead of weighed down by food.

🌿 The Hidden Dangers of Overeating at Iftaar

While it’s natural to feel extra hungry after a full day of fasting, overeating can actually work against you:

❌ Sluggishness & Fatigue – Instead of feeling refreshed, a heavy meal can drain your energy.
❌ Digestive Discomfort – Bloating, acidity, and stomach pain are common when we eat too much too fast.
❌ Can’t Focus on Taraweeh & Ibadah – A food coma can make it difficult to focus on prayer.
❌ Weight Gain & Health Issues – Overeating consistently throughout Ramadan can lead to unhealthy weight gain.

Moderation is key—not just for physical health but for spiritual well-being too!

🥘 7 Tips to Avoid Overeating at Iftaar

✅ Start with Dates & Water – This is the Sunnah way and allows your body to gently adjust after fasting.
✅ Wait Before Having Your Main Meal – Give your stomach 10–15 minutes before eating more.
✅ Use Smaller Plates – This tricks your brain into feeling full with less.
✅ Prioritise Nutrient-Dense Foods – Choose fibre-rich foods, proteins, and healthy fats over fried and sugary treats.
✅ Eat Slowly & Mindfully – Chew well and be present while eating instead of rushing through your meal.
✅ Stay Hydrated – Sometimes, thirst is mistaken for hunger. Sip water throughout the night instead of guzzling it all at once.
✅ Listen to Your Body – Stop eating when you feel satisfied, not overly full.

🌙 A Sunnah-Approved Iftaar Meal Plan

Here’s a simple, balanced way to break your fast without overeating:

🟢 Start With: 3 dates + a glass of water or milk (Sunnah & gentle on the stomach)
🟢 Follow With: A small bowl of soup or a light salad
🟢 Main Meal: Lean protein (grilled chicken, fish, or lentils) + whole grains (brown rice, whole wheat bread) + veggies
🟢 Dessert (Optional): A fruit-based dessert or a spoon of honey for natural sweetness
🟢 Hydration: Herbal tea or infused water instead of sugary drinks

📌 Pro Tip: If you still feel hungry after 20 minutes, have a small portion of something nutritious rather than piling up another full plate.