HARI Raya is a time of joyous reunions, cherished traditions and of course, an abundance of delicious food.
From rich rendang to buttery kuih raya, Raya celebrations are filled with irresistible treats.
However, overindulging in these festive delights can take a toll on your health, leading to concerns such as weight gain, high cholesterol and blood sugar spikes. The good news is that you don’t have to sacrifice flavour or tradition to stay healthy.
With mindful choices and simple adjustments, you can fully enjoy your favourite Raya dishes while keeping your well-being in check.
Here are 10 practical ways to celebrate without compromising your health:
Start your day with a nutritious breakfast
Skipping breakfast in anticipation of a feast later may seem like a good idea, but it can backfire.
A well-balanced breakfast helps stabilise blood sugar levels and prevents excessive hunger, reducing the likelihood of overeating during the main meal.
Choose high-fibre and protein-rich foods such as whole-grain toast, eggs, yogurt, or a bowl of oatmeal topped with fruits and nuts to keep your energy levels steady throughout the day.
Be mindful of your portions
With so many mouth watering dishes on the table, it’s easy to overfill your plate.
A simple way to maintain balance is by using a smaller plate and following the healthy plate method. Start by filling half of your plate with vegetables or salads to ensure a good intake of fiber and nutrients.
Then, allocate a quarter of your plate to lean proteins such as grilled chicken or fish, while the remaining quarter should be reserved for complex carbohydrates like brown rice or wholemeal ketupat.
This approach helps you enjoy a variety of foods while keeping portions in check and preventing overindulgence.
Watch out for hidden sugars in Kuih Raya
Kuih lapis, pineapple tarts and other traditional treats may be small in size but are packed with sugar.
The Health Ministry recommended keeping sugar intake below 10 per cent of total daily calories to reduce the risk of obesity and diabetes.
If you have a sweet tooth, limit yourself to one or two pieces at a time and opt for healthier alternatives like fruit-based desserts or sugar-free versions of your favourite kuih.
Keep an eye on your blood sugar levels
For those with diabetes or prediabetes, frequent monitoring is crucial during festive feasts.
The American Diabetes Association suggested checking blood glucose levels before meals and two hours after eating to understand how different foods impact your body.
As a general guideline, blood sugar levels should be between 4.4–7.2 mmol/L before meals and below 10.0 mmol/L two hours after eating. Monitoring these levels allows for informed dietary choices, ensuring you can enjoy the festivities while maintaining good health.
Choose for healthier cooking methods
Many Raya dishes are prepared using rich coconut milk and deep-frying techniques, leading to excess saturated fat intake. Instead, try grilling or baking meats instead of frying.
Use evaporated milk or low-fat coconut milk as substitutes. Reduce oil and opt for healthier cooking oils like olive or canola oil.
These small swaps can make a significant difference in the nutritional quality of your meals.
Stay hydrated – choose water over sugary drinks
Sweet beverages like air bandung, sirap limau and carbonated sodas may be festive staples, but they are loaded with sugar and empty calories.
Health Portal, Healthline suggested that consuming sugary drinks regularly increases the risk of obesity and type 2 diabetes. Instead, stay hydrated with plain water, infused water (lemon, cucumber, or mint), or unsweetened herbal teas.
Not only does this keep your body hydrated, but it also helps with digestion and prevents unnecessary calorie intake.
Limit cholesterol-heavy foods
Raya favourites like lemang, rendang and sambal goreng can be high in saturated fats, which contribute to elevated LDL (bad cholesterol) levels.
According to the American Heart Association, daily saturated fat intake should not exceed 13 grammes to maintain heart health.
To reduce cholesterol risks, choose for lean cuts of meat instead of fatty portions, use coconut milk sparingly in dishes, incorporate fibre-rich foods like legumes and leafy greens, which help lower cholesterol naturally.
Walk after eating to aid digestion
Instead of lounging on the sofa after a heavy meal, take a light walk.
The New York Times reported that walking for just two to five minutes after eating helps stabilise blood sugar levels and improve digestion. Encourage family members to join in for a stroll around the neighbourhood—it’s a great way to bond while benefiting your health.
Get enough sleep despite the late-night festivities
Late-night gatherings and open houses can disrupt sleep patterns. However, lack of sleep is linked to increased stress, weakened immunity and greater cravings for unhealthy foods.
Aim for at least six to eight hours of sleep per night to allow your body to recover, boost metabolism and maintain overall well-being throughout the festive period.
Enjoy in moderation – balance is key
Raya is a time of celebration and food is a big part of the festivities. Rather than completely restricting yourself, practice mindful eating.
If you indulge in a rich meal, compensate by making healthier choices in your next meal. Moderation allows you to enjoy the flavours of Raya while maintaining your health and well-being.
By making these small but effective adjustments, you can fully embrace the spirit of Hari Raya without compromising on your health.