KUALA LUMPUR – Ramadan might be a tempting time for people to go on a “food fiesta”, especially with bazaars in many neighbourhoods, but dietitians are urging caution against overindulgence.
People can still enjoy their favourite Ramadan treats, but they need to be wiser by eating smaller portions and practising restraint, two experts said.
For those fasting, Ramadan is the best month to start adopting habits that can improve one’s health, said Rozanna M. Rosly, a dietitian.
“A variety of dishes will be sold, but selecting unhealthy food and overeating would be harmful to your health.
“Remember, Ramadan is not a food fiesta. Choose your food wisely,” the clinical dietitian with the Avisena Women’s and Children's Specialist Hospital told The Vibes.
Those fasting should avoid deep-fried, salty and high-sugar foods when breaking their fast or when taking their pre-dawn meal, as these foods may make them feel full quickly, but might make the fasting hours harder.
Besides being high in calories, they also increase health risks such as high blood pressure, she said.
Salty foods can exacerbate thirst and lead to the temptation to down popular carbonated or sugar-laden drinks.
Taking drinks that contain sweetened condensed milk and cordials like “sirap” or “sirap bandung” to treat dehydration is not a good idea, Rozana said, adding that consumption of such drinks should be limited.
When breaking the fast, one might feel tempted to eat more than usual, or might have cravings for certain “junk” foods, but Rozana said it is best to eat regular serving portions and indulge in a small portion of dessert or snack after iftar (the breaking fast meal at sunset).
Healthier desserts should be considered, such as yogurt, one or two cups of fruits, or a smoothie.
“These are light and nutritious options that can fill the stomach and minimise the risk of digestive problems and weight gain,” she said.
Fruit and fibre
Mushidah Zakiah Mohad Akran, a senior dietitian from the Prince Court Medical Centre, said food bought from Ramadan bazaars are not the best choices especially if taken on a daily basis.
“For sahur (the pre-dawn meal), it is best to take high-fibre and high-protein food such as wholegrain bread, brown rice, oats, and wraps, with healthy lean protein such as eggs, fish, and chicken cooked with little oil.
“It is very important to make sure vegetables and fruits are taken to sustain energy longer during the day. It is also important to make sure an adequate amount of water is consumed,” she said.
Asked about over or under eating during the fasting period, she said people should familiarise themselves with what their bodies require.
“Generally, calorie requirements vary between 1200 to 2000 kcal, depending on weight status, activity level and gender.
“Seek advice from a dietitian to find out your calorie requirements and to plan your macronutrients intake,” she told The Vibes.
Mushidah said that fasting during Ramadan is a good opportunity to lose excess weight, and as such, overeating and eating high-fat foods, will hinder weight loss.
Overeating also could lead to heartburn, indigestion and also prevent people from drinking adequate liquids, which could lead to dehydration, she added.
She suggested eating fruits like melons and also vegetables such as cucumber and tomatoes after breaking fast, as these are foods that help keep the body hydrated. – The Vibes, March 28, 2023
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