The Quran and the Sunnah of Prophet Muhammad (peace be upon him) offer valuable guidance on healthy eating habits that can help us maintain good health and prevent weight gain. One of the most important teachings is moderation in eating. The Prophet (peace be upon him) said, "The son of Adam does not fill any vessel worse than his stomach. It is sufficient for the son of Adam to eat enough to keep him alive" (Sunan al-Tirmidhi). This means that we should eat enough to meet our nutritional needs, but not to the point of excess.

The Quran and the Sunnah also emphasize the importance of enjoying food without overindulging. The Prophet (peace be upon him) said, "The food of two people is sufficient for three, and the food of three people is sufficient for four" (Sahih al-Bukhari). By sharing our food with others, we not only show generosity but also prevent overeating.

Moreover, the stomach is mentioned in a hadith as the worst container to fill. The Prophet (peace be upon him) said, "The human being fills no vessel worse than his stomach. It is sufficient for the human being to eat a few mouthfuls to keep his spine straight. But if he must (fill it), then one-third of food, one-third for drink and one-third for air" (Sunan Ibn Majah). This highlights the importance of not overeating and leaving some space in the stomach for air to aid digestion.

One of the most important teachings in the Quran and the Sunnah is moderation in eating. Allah says in the Quran, "Eat and drink but do not waste, for Allah does not love the wasteful" (7:31). The Prophet (peace be upon him) also said, "The son of Adam does not fill any vessel worse than his stomach. It is sufficient for the son of Adam to eat enough to keep him alive" (Sunan al-Tirmidhi). This means that we should eat enough to meet our nutritional needs, but not to the point of excess.

Another important teaching is to eat slowly and chew our food well. The Prophet (peace be upon him) said, "The food of the son of Adam should be chewed forty times, except for wheat, for which thirty-three times is sufficient" (Sunan al-Tirmidhi). Chewing our food well helps us digest it properly and prevents overeating.

The Quran and the Sunnah also emphasize the importance of eating wholesome and nutritious food. Allah says in the Quran, "O mankind, eat from whatever is on earth [that is] lawful and good and do not follow the footsteps of Satan. Indeed, he is to you a clear enemy" (2:168). The Prophet (peace be upon him) also said, "The believer eats in one stomach whilst the non-believer eats in seven stomachs" (Sahih al-Bukhari). This means that we should choose foods that are beneficial for our bodies and avoid those that are harmful.

In addition to these teachings, there are specific foods that are mentioned in the Quran and the Sunnah for their health benefits. For example, dates are mentioned in the Quran as a nutritious food: "And [We brought forth] a tree issuing from Mount Sinai which produces oil and food for those who eat" (23:20). The Prophet (peace be upon him) also recommended dates as a source of nutrition: "He who eats seven 'Ajwa dates every morning, will not be affected by poison or magic on the day he eats them" (Sahih al-Bukhari).

Honey is another food that is mentioned in the Quran for its health benefits: "And thy Lord taught the bee to build its cells in hills, on trees, and in (men's) habitations; then to eat of all the produce (of the earth), and find with skill the spacious paths of its Lord: there issues from within their bodies a drink of varying colours, wherein is healing for men: verily in this is a Sign for those who give thought" (16:68-69).

In conclusion, by following the Quranic and Sunnah teachings on healthy eating habits, we can maintain good health and prevent weight gain. Let's remember to enjoy our food without overindulging, choose wholesome and nutritious foods, and avoid filling our stomachs to excess. May Allah guide us all to make healthy choices in our diets and in all aspects of our lives. Ameen.