After fasting for a whole month, Muslims around the world celebrate the end of the fast of Ramadan with a feast with their relatives. However, behind the fun and delight of the feast, there are dangers that threaten your health. Many items on the menu are high carbohydrates and fats, together with alcohol (which is a must have in any feast) that can be a very unhealthy combo. But, do not worry. You can stay healthy while enjoying the dishes. How to? Try the following “3 Healthy Formulas”.
Healthy tip 1 – Control your appetite
During Ramadan, you have gone through hunger and endure thirst. However, it does not mean that you get to stuff your face with food when the fast is over. Keep a control of your appetite and eat according to your daily calories needs. Calculating daily calories needs is easy, just follow this formula:
- Male: 30 kcal x body weight
- Woman: 25 kcal x body weight
To overcome the excessive eating, you can eat appetizers before visiting your family. The best option is perhaps eating fruits as they are healthy but will not make you too full for the feast. You can eat one apple with its skin, because apple skin can control appetite. If you do not like apples, you can eat other water-rich fruits , such as watermelon, melon, or papaya. Fruits that contain vitamin C such as oranges can also neutralize the fat consumed.
Healthy tip 2 – Eat with “3 Right”
Eating well is sometimes a challenge during a celebration. The food options in these occasion tend to be less good for the health. However, that does not mean you should avoid all dishes, all you need to do is choose what to eat with “3 Right”:
- Right schedule
Eat according to the meal schedule as on other days. Eat large meals 3 times a day (breakfast, lunch, dinner) and add in snack time at 11 and 5 pm. Go for good snacks that contain high fiber such as fruits and vegetables.
Snacks can help fill the stomach not too full and keep it from feeling empty. This prevents eating in large portions during a meal.
- Right amount
The amount of food we eat also needs to be taken into account. The amount of food recommended by nutritionists is as follows:
- Carbohydrates: 45% – 60% of total daily calories
- Fat: 20% – 25% of total daily calories
- Protein : 10% – 20% of total daily calories
- Fiber:> 25 grams/day
- Salt: maximum 3000 grams
If you find it difficult to calculate in the mentioned way, fixing it is easier. Simply grab a number of dishes in small amount and put them on your dish. This is meant to prevent you from eating in large portions.
- Right type
Types of food at the family dinner/holiday feast are always very diverse. Choose the foods you like by considering the nutritional content of the food. Avoid foods that are too spicy and too sour because they can increase the levels of stomach acids. You should also choose foods that are boiled or baked rather than fried foods. Fried foods can raise your cholesterol levels can cause nausea, dizziness, neck pain or abdominal pain.
Limit the consumption of salty foods and sugary beverages as well. Caffeine and alcohol should also be avoided, because they are capable of raising your uric acid. Drink plenty of water.
Healthy tip 3 – Stay hospitality and active
The end of fasting is the right moment to be connected with family and relatives. Stay healthy by taking a walk to the relative’s house if it’s not too far away, or park your vehicles a short walk from the house. In addition, always smile, because it can stimulate the release of endorphins, a hormone capable of creating a feeling of happiness.
Hello Health Group does not provide medical advice, diagnosis or treatment.
Hello Health Group tidak memberikan nasihat perubatan, diagnosis atau rawatan.