Healthy Tips During Ramadan and Raya

Do you want to indulge in Raya goodies while maintaining a healthy and balanced diet? Read on to find out how.

During the Ramadan month leading up to Hari Raya Aidilfitri, you’re bound to be surrounded by sumptuous feasts and delicious treats. While it’s hard to resist the delicious spread of food around you, it is also easy to lose track of your food intake and gain weight.

Moderation is key to a healthy lifestyle and it’s important to keep to a well-balanced diet throughout the Raya celebrations. Follow these simple tips to healthy eating all month long.

DURING RAMADAN

Suhur

Start the day early and don’t skip suhur, as it is important to fuel up and keep yourself energised throughout your day. Kick-start your metabolism with whole grain foods and protein, such as hard boiled eggs, oatmeal, or eggs with wholemeal bread, which helps you to burn more calories and keeps you fuller for longer. Pair your meal with at least two glasses of water and stay away from salty foods to keep your thirst at bay.

Iftar

When it’s time to break your fast, consume two glasses of warm water and two dates to help replenish your body with natural sugars and regulate the digestive system. Begin your meal with foods that are easy to digest, such as soups and fruit juices. Don’t forget to balance your meal with plenty of vegetables and proteins while minimising your intake of fried and oily dishes as well as foods that are high in sugar.

After Iftar

Do not overeat and make sure to rest for one to two hours after your meal before you exercise. Aim for at least 30 minutes of light exercise, such as brisk walking, cycling or stretching, to help your body burn off fat and sweat out toxins. Remember to drink at least four glasses of water or one glass of water per hour until you go to bed.

DURING RAYA

Control Your Portion

One of the easiest ways to control your food intake is simply by eating from a smaller plate. It helps you to put smaller portions of food on your plate and you’ll tend to eat less as a result. If you’re at a buffet dinner, take only what you can finish andresist the temptation to go for second or third helpings.

Eat Healthy

Processed foods such as chips and fried snacks are high in fat and sodium as a lot of salt and sugar is added to them during the manufacturing process. Cut down your intake of processed foods and opt for heathier alternatives such as fresh fruits and nuts if you’re looking for a quick snack.

Choose Low Fat

Coconut milk is a vital ingredient in cooking the tasty dishes of curry, rendang and lontong, but it contains high fat content that is not beneficial for health. However,it doesn’t mean that you have to forgo your favourite food. All you have to do is substitute coconut milk with low-fat milk, soy milk or yoghurt in your recipe for a healthier dish.

Less Is More

When cooking, control what you put into your food. You can reduce your sugar, salt and oil intake by cutting down half of the suggested portion in the recipe whenever possible. Instead, use fresh herbs and spices to keep your dishes well-flavoured and healthy.

Keep Hydrated

When you’re feeling thirsty, reach for plain water instead of carbonated drinks or sweet cordial. A can of soft drink contains almost 10 teaspoons of sugar while the recommended daily intake of sugar for women is only six teaspoons.

Maintaining healthy eating habits and a well-balanced diet is essential in helping you to maintain your weight, but to achieve your ideal body weight and a slim figure, it’s best to seek professional advice. Make an appointment at any Marie France Bodyline centre and speak to our professionallytrained consultants on creating a personalised diet plan and slimming treatment for the best results!

Sources:

  • www.livestrong.com/article/283136-how-many-teaspoons-of-sugar-are-there-in-a-can-of-coke
  • www.authoritynutrition.com/how-much-sugar-per-day/
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*As causes for being overweight vary from person to person, weight loss results will also vary from person to person, dependant on various genetic or environmental factors such as food intake, individual rate of metabolism, level of exercise, etc. No individual result should be seen as typical.