Expert advice on eating habits for a healthy Ramadan and Hari Raya, Lifestyle News

Fasting from dawn to twilight during Ramadan can be a challenge for many, especially when it comes to staying energized throughout the day.

And as the month of fasting passes to Hari Raya Puasa or Aidilfitri, a period of festivities and party, it is easy to get caught in indulgence.

To help you make a successful and healthy Ramadan and Hari Raya Hari Raya, here are some tips and ideas of dietary and nutritional experts on how to stay in your health during this period.

During Ramadan, the hard fast of dawn at twilight.

The number of hours depends on the region, and in Singapore, the fasting time is around 13 hours a day, according to the Islamic religious council of Singapore (or muis).

This means that for people on an empty stomach, their daily diet would be affected – including their appetite during meals.

Some may see a drop in their appetite, feeling more quickly, while some may want more indulgent food after a day not to eat.

According to Alefia Vasanwala, the main dietitian of Mount Elizabeth Hospital, which is eaten during the meal before dawn (or Sahur)) considerably affects its health and energy levels Throughout the day.

She shared with Asiaone who has simple carbohydrates to Sahur Like white rice or white bread without protein and vegetables could lead to an increase in sugar levels, followed by a “crash”.

“Throughout the day, you will feel very tired and tired,” said the dietitian.

Instead, it recommends slow -release carbohydrates – whole grains such as brown rice, chappati or whole wheat bread and oats associated with proteins and vegetables.

“They will slowly free sugar into your blood so that you do not culminate, you do not crush either.”

The same conscious food advice applies when you have to break their fasting in the evening (also known as Iftar).

Advisor to against food that is too conspective when you break it quickly, Loh Win Nie, vice-president of the Singapore Nutrition and Dietetics Association (SNDA), says Asiaone: “After long hours of fasting, some people rush to eat large meals or overconsial fried, transformed and sweet foods.

“When we are hungry, our food choices are often motivated by desires rather than conscious decisions. Which starts as a simple meal in a plaque can quickly turn into a party of three to four dishes, with appetizers, main meals, desserts and snacks, in particular with the wide variety of temporary options available to the Bazaaars du Ramadan,” she continued.

So what is a healthy way to break your fast?

According to Win denies, it’s a good idea to start with water and dates, followed by a balanced meal composed of lean proteins, complex carbohydrates and vegetables.

But of course, this does not mean that you will have to completely miss festive treats.

The key is in moderation.

“Take advantage of these indulgent foods in moderation and balance your meals by including grilled dishes, steamed or baked. Opt for naturally sweet alternatives such as fruits or dates to satisfy your desires without excessive sugar consumption,” she advised.

Muslimsg, a lifestyle platform that is part of Muis, also immediately warns on training immediately during Iftar, declaring in an article: “Instead of having these tasty meats and these delicious meals first, it is always preferable to start slightly by eating dates or drinking ordinary water.”

Fasting health benefits

When carried out correctly, some studies also indicate that fasting could be beneficial for health.

According to Win denies, fasting offers several health benefits such as supporting metabolic health because “can improve insulin sensitivity and regulate blood sugar, reducing the risk of type two diabetes”.

This is taken up by Beatrice Liew, a dietitian at Tan Tock Seng Hospital, who has shared with Asiaone: “Fasting can help reduce daily calorie intake and promote weight loss, which can in turn reduce insulin resistance and improve body sensitivity to insulin in people with inappropriate or two diabetes.”

However, fasting may not be for everyone, wins Nie.

“Especially for people with certain medical conditions such as diabetes, heart disease or gastric problems.

“People with health problems should consult a doctor to determine if and how they can quickly safely,” she said.

Likewise, Muslimsg has advised: “People who know health problems because of old age or chronic diseases and who are advised by doctors not to fast are excused with fasting.”

Transition to Hari Raya

Once the month of Ramadan is finished and Hari Raya, the days of restraint and fasting are replaced by family gatherings, festive treats and parties.

And for many, it could indulge in many favorites of the holidays like Kuih Raya, cakes and generous dishes like shred.

Although it is normal to take advantage of festive foods in moderation, it is also important to continue to practice mindfulness to prevent overeating and gastrointestinal discomfort.

“Start with smaller and balanced meals to allow your digestive system to adapt after a month of fasting,” said Win Nie.

According to her, it is also crucial to prioritize hydration and fiber intake.

“Drink a lot of water throughout the day to compensate for the reduction in the contribution during Ramadan and avoid dehydration, especially with festive foods rich in salt and sugar,” she continued.

“Many festive meals are rich in meat, coconut milk and carbohydrates, but lack fiber, which can cause indigestion problems. Make sure each meal includes vegetables and fruit.”

She also pointed out that if Ramadan and Hari Raya only took place once a year, it takes two full months – which is a fifth of the year.

“Hari Raya is a question of celebration, conviviality and delicious food, but that does not have to be done at the expense of health.

By making careful choices, by remaining active and balancing indulgence with moderation, you can enjoy the holiday season while maintaining good health and well-being, “she said.

carol.ong@asiaone.com