“Eat from whatever is on earth [that is] halal and ṭhayyib (pure, wholesome, beneficial).” – Qur’anFood is one of life’s simplest pleasures, yet also one of its deepest responsibilities. The Islamic Helpline recently hosted a program titled Healthy Eating and Nourishment in Light of the Sunnah, featuring two inspiring speakers — Registered Dietitian Amina Dindar and Apa Rehana Shah Bulbulia. Their combined wisdom offered not just a nutrition masterclass, but a heartfelt reminder that cooking and eating can be acts of worship when infused with intention.
Session One: The Science of Eating Well (Amina Dindar)
Amina began her session with a warm greeting and a verse from the Qur’an, then posed a simple but thought-provoking question: “Why do we cook?”
Her answer was layered and beautiful: cooking is about creating happy families, nourishing bodies, and fulfilling the responsibility mothers carry in providing wholesome food. With the right intention, even a humble meal brings barakah (blessing) into the home and fuels the energy needed to worship Allah.
Building a Balanced Plate
With a dietician’s precision, Amina guided us through the essentials of meal planning: proteins, carbohydrates, fats, fruits, and vegetables. She explained how each group functions, breaking it down with relatable examples.
She emphasised that when choosing carbohydrates, opt for whole grains over refined sugars. As too much sugar leads to inflammation, while moderation reflects the Prophetic practice of balance.
As for proteins, they are vital for muscle and blood health, although needs shift as women age. Both plant-based and animal proteins can be nourishing.
The brain itself is 60% fat, making healthy fats crucial. Good fats protect, heal, and energise — while favourites like ghee are fine, but only in moderation.
Each colour of fruit & vegetables carries unique benefits — from iron to vitamin C to antioxidants. Natural foods, she reminded us, are absorbed far better than artificial supplements.
Practical Lifestyle Advice
Amina’s talk was filled with actionable tips. To keep breakfasts wholesome with oats, eggs, or avocado paired with nuts and seeds.
Add anti-inflammatory superfoods such as flaxseed, chia, and omega-rich foods.
She also addressed modern concerns: food intolerances in children, gut health as the foundation of wellbeing, and the need for strength training and portion control — especially for women over 40.
Lifestyle tip: “Your plate should reflect balance, variety, and moderation — just as the Sunnah encourages.”
Session Two: The Spiritual Heart of Eating (Apa Rehana Shah Bulbulia)
Apa Rehana opened with a verse reminding us: “There is no creature on earth whose provision is not from Allah.”
She invited us to view food as rizq (provision), written and destined by Allah, and to approach eating as an act of worship. “When we cook with the right intention, even chopping an onion earns us reward (ʿajaar),” she reflected.
Sunnah at the Table
Apa Rehana highlighted Prophetic practices that are as relevant today as they were centuries ago:
Portion control: one-third food, one-third drink, one-third empty.
Begin meals with Bismillah, wash hands before and after.
Share food, avoid eating alone, and value simplicity over extravagance.
Treat food as a love language — recalling the story of ʿUthman who lovingly served the Prophet ﷺ.
She reminded us that the Prophet ﷺ ate minimally but mindfully, often practising what we now call intermittent fasting with just two simple meals a day.
Cooking as Worship
Apa Rehana reframed meal preparation itself: it is not a chore, but a form of worship and gratitude. When done with positivity and remembrance of Allah, the energy of that gratitude flows into the food itself.
She cautioned against wastefulness, extravagance, and ingratitude, encouraging us instead to plan meals with moderation, remember the poor, and model Prophetic etiquette for our families.
Spiritual reflection: “Even unseen blessings — barakah — enter our lives through mindful eating.”
Mothers as Educators
Both speakers emphasised the special role of mothers as the first teachers of food mindfulness. Explaining nutrients while preparing a salad or reminding children to say Bismillah before eating transforms food from mere sustenance into a lesson in gratitude and consciousness of Allah.
A Blueprint for Holistic Living
By the end of the program, it was clear: the Qur’an and Sunnah provide a complete blueprint for healthy, meaningful eating. From the scientific to the spiritual, from the kitchen to the heart, we are guided towards balance, moderation, and mindfulness.
To eat with intention, to cook with love, and to live with gratitude — this is the true lifestyle of the believer. Because in every bite lies both nourishment for the body and a pathway to worship Allah with ihsan (excellence).
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