The holy month of Ramadan is once again upon us. The holy month is viewed as a form of spiritual journey, encapsulating oneself in a feeling of inner peace and tranquility. Ramadan fasting teaches oneself to learn self-restraint from indulgence in everyday pleasures, for self-discipline, to develop God-consciousness, to develop self-control, to purify the body, and to empathize with the poor and hungry.
However, if most of the foods on your menu of fast-breaking or buka pausa are high carbohydrates and fats – that can be a danger to your health. But, don’t worry, try the following 3 Healthy Formula Tips so that you can stay healthy while enjoying the dishes during this Ramadan.
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.
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 gramsIf 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.
Tip #3: Stay Active
The end of fasting is the right moment to be connected with family and relatives. However, in view of the current Covid-19 pandemic, stay a decent social distancing is advisable to reduce the risk of the virus infection. Stay healthy by taking a walk within your house compound or a short walk to the park at your neighbourhood after the movement control order is lifted. In addition, always smile, because it can stimulate the release of endorphins, a hormone capable of creating a feeling of happiness.
Source: Article contributed by hellodoktor.com