{"id":97199,"date":"2020-04-24T09:15:17","date_gmt":"2020-04-24T01:15:17","guid":{"rendered":"https:\/\/www.pamper.my\/news\/?p=97199"},"modified":"2020-04-24T11:13:31","modified_gmt":"2020-04-24T03:13:31","slug":"3-tips-for-a-healthy-ramadan","status":"publish","type":"post","link":"https:\/\/www.pamper.my\/news\/health\/3-tips-for-a-healthy-ramadan\/","title":{"rendered":"3 Tips For A Healthy Ramadan"},"content":{"rendered":"<p>The holy month of Ramadan is once again upon us. The holy month is viewed as a form of spiritual journey, encapsulating oneself in\u00a0a feeling of inner peace and tranquility.\u00a0Ramadan 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.<\/p>\n<p>However, if most of the foods\u00a0on your menu of fast-breaking\u00a0or\u00a0<i>buka\u00a0pausa <\/i>are high carbohydrates and fats &#8211; that\u00a0can be a danger to\u00a0your health. But, don&#8217;t worry, try\u00a0the following <strong>3 Healthy Formula Tips<\/strong>\u00a0so that you can stay healthy while enjoying the dishes during this Ramadan.<\/p>\n<figure id=\"attachment_97202\" aria-describedby=\"caption-attachment-97202\" style=\"width: 626px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-97202\" src=\"http:\/\/media.pamper.my\/2020\/04\/ramadan-food-drinks_53476-3498.jpg\" alt=\"\" width=\"626\" height=\"417\" srcset=\"https:\/\/media.pamper.my\/2020\/04\/ramadan-food-drinks_53476-3498.jpg 626w, https:\/\/media.pamper.my\/2020\/04\/ramadan-food-drinks_53476-3498-150x100.jpg 150w, https:\/\/media.pamper.my\/2020\/04\/ramadan-food-drinks_53476-3498-300x200.jpg 300w\" sizes=\"(max-width: 626px) 100vw, 626px\" \/><figcaption id=\"caption-attachment-97202\" class=\"wp-caption-text\">Image credit: freepik.com<\/figcaption><\/figure>\n<h3><b>Tip #1: Control your appetite<\/b><\/h3>\n<p>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.\u00a0Calculating daily calories needs is easy, just follow this formula:<\/p>\n<ul>\n<li>Male: 30 kcal x body weight<\/li>\n<li>Woman: 25 kcal x body weight<\/li>\n<\/ul>\n<p>To overcome the excessive eating, you can eat appetizers before visiting your family.\u00a0The best option is perhaps eating fruits as they are healthy but will not make you too full for the feast.\u00a0You can eat one apple with\u00a0its skin, because apple skin can control appetite.\u00a0If you do not like apples, you can eat\u00a0other\u00a0water-rich fruits\u00a0, such as watermelon, melon, or papaya.\u00a0Fruits that contain vitamin C such as oranges can also neutralize the fat consumed.<\/p>\n<h3><b>Tip #2: Eat with \u201c3 Right\u201d<\/b><\/h3>\n<p>Eating well is sometimes a challenge during a celebration.\u00a0The food options in these occasion tend\u00a0to be less good for the health.\u00a0However, that does not mean you should avoid all dishes, all you need to do is choose what to eat with \u201c3 Right\u201d:<\/p>\n<ol>\n<li><strong><strong><b>Right schedule:<\/b><\/strong><\/strong><br \/>\nEat according to the meal schedule as on other days.\u00a0Eat large meals 3 times a day (breakfast, lunch, dinner) and add in snack time at 11 and 5 pm.\u00a0Go 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.\u00a0This prevents eating in large portions during a meal.<\/li>\n<li><strong><strong><strong><b>Right amount<\/b><\/strong><\/strong><\/strong>&nbsp;\n<p>The amount of food we eat also needs to be taken into account.\u00a0The amount of food recommended by nutritionists is as follows:<\/li>\n<\/ol>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Carbohydrates: 45% \u2013 60% of total daily calories<\/li>\n<li>Fat: 20% \u2013 25% of total daily calories<\/li>\n<li>Protein\u00a0: 10% \u2013 20% of total daily calories<\/li>\n<li>Fiber:&gt; 25 grams\/day<\/li>\n<li>Salt: maximum 3000 gramsIf you find it difficult to calculate in the mentioned way, fixing it is easier.\u00a0Simply grab a number of dishes in small amount and put them on your dish.\u00a0This is meant to prevent you from eating in large portions.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ol start=\"3\">\n<li><strong><strong><strong><b>Right type<\/b><\/strong><\/strong><\/strong>&nbsp;\n<p>Types of food at the family dinner\/holiday feast are always very diverse.\u00a0Choose the foods you like by considering the nutritional content of the food.\u00a0Avoid foods that are too spicy and too sour because they can increase the levels\u00a0of stomach acids.\u00a0You should also choose foods that are boiled or baked rather than fried foods.\u00a0Fried foods can raise your cholesterol levels can\u00a0cause nausea, dizziness, neck pain or abdominal pain.Limit\u00a0the consumption of salty foods and sugary beverages as well.\u00a0Caffeine and alcohol should also be avoided, because they are capable of raising your uric acid.\u00a0Drink plenty of water.<\/li>\n<\/ol>\n<h3><b>Tip #3: Stay A<\/b><strong><b>ctiv<\/b><\/strong><strong><b>e<\/b><\/strong><\/h3>\n<p class=\"end-of-article\" data-gtm-vis-recent-on-screen-2563733_74=\"25411\" data-gtm-vis-first-on-screen-2563733_74=\"25411\" data-gtm-vis-total-visible-time-2563733_74=\"100\" data-gtm-vis-has-fired-2563733_74=\"1\">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.\u00a0In addition, always smile, because it can stimulate the release of endorphins, a hormone capable of creating a feeling of happiness.<\/p>\n<p data-gtm-vis-recent-on-screen-2563733_74=\"25411\" data-gtm-vis-first-on-screen-2563733_74=\"25411\" data-gtm-vis-total-visible-time-2563733_74=\"100\" data-gtm-vis-has-fired-2563733_74=\"1\"><em>Source:<\/em>\u00a0<em>Article contributed by\u00a0<a href=\"https:\/\/hellodoktor.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">hellodoktor.com<\/a><\/em><\/p>\n<p data-gtm-vis-recent-on-screen-2563733_74=\"25411\" data-gtm-vis-first-on-screen-2563733_74=\"25411\" data-gtm-vis-total-visible-time-2563733_74=\"100\" data-gtm-vis-has-fired-2563733_74=\"1\"><strong>Read also:\u00a0<a href=\"https:\/\/www.pamper.my\/news\/health\/diet-nutrition\/4-tips-avoid-weight-gain-month-ramadhan\/\">4 Tips on How to Avoid Weight Gain During the Month of Ramadhan<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The holy month of Ramadan is once again upon us. The holy month is viewed as a form of spiritual journey, encapsulating oneself in\u00a0a feeling of inner peace and tranquility.\u00a0Ramadan 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 [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":97201,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"spay_email":"","footnotes":"","jetpack_publicize_message":"","jetpack_is_tweetstorm":false,"jetpack_publicize_feature_enabled":true},"categories":[32,866,18,2700],"tags":[2277,64,6717,2281,17935,17934],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>3 Tips For A Healthy Ramadan | Pamper.My<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.pamper.my\/news\/health\/3-tips-for-a-healthy-ramadan\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"3 Tips For A Healthy Ramadan | Pamper.My\" \/>\n<meta property=\"og:description\" content=\"The holy month of Ramadan is once again upon us. The holy month is viewed as a form of spiritual journey, encapsulating oneself in\u00a0a feeling of inner peace and tranquility.\u00a0Ramadan 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 [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.pamper.my\/news\/health\/3-tips-for-a-healthy-ramadan\/\" \/>\n<meta property=\"og:site_name\" content=\"Pamper.My\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/Pamper.My\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/Pamper.My\" \/>\n<meta property=\"article:published_time\" content=\"2020-04-24T01:15:17+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2020-04-24T03:13:31+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/media.pamper.my\/2020\/04\/Blessed-Ramadan.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1280\" \/>\n\t<meta property=\"og:image:height\" content=\"720\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Pamper Editorial Team\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Organization\",\"@id\":\"https:\/\/www.pamper.my\/news\/#organization\",\"name\":\"Pamper.My\",\"url\":\"https:\/\/www.pamper.my\/news\/\",\"sameAs\":[\"https:\/\/www.facebook.com\/Pamper.My\",\"https:\/\/instagram.com\/pamper.my\",\"http:\/\/www.youtube.com\/c\/PamperMyMalaysia\",\"https:\/\/twitter.com\/PamperMalaysia\"],\"logo\":{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/www.pamper.my\/news\/#logo\",\"inLanguage\":\"en-US\",\"url\":\"http:\/\/media.pamper.my\/2022\/06\/Pamper.My-Logo-new.png\",\"contentUrl\":\"http:\/\/media.pamper.my\/2022\/06\/Pamper.My-Logo-new.png\",\"width\":555,\"height\":145,\"caption\":\"Pamper.My\"},\"image\":{\"@id\":\"https:\/\/www.pamper.my\/news\/#logo\"}},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.pamper.my\/news\/#website\",\"url\":\"https:\/\/www.pamper.my\/news\/\",\"name\":\"Pamper.My\",\"description\":\"Malaysia\\u2019s leading digital magazine for beauty, fashion, wellness &amp; 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Raya Season","date":"Mar 30, 2023","format":false,"excerpt":"In welcoming the holy month of Ramadan and Hari Raya Aidilfitri celebration, KFC offers Arabian-style finger lickin\u2019 good excitement to your usual Buka Puasa and Raya fare with the NEW KFC Arabian Spice Crunch! Get ready to treat your taste buds on an exotic Middle East adventure where the delightful\u2026","rel":"","context":"In &quot;#PamperMyRaya2023&quot;","img":{"alt_text":"","src":"https:\/\/i0.wp.com\/media.pamper.my\/2023\/03\/Photo-2b-no-background-KFC-Arabian-Spice-Crunch-Box-Meal.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":112243,"url":"https:\/\/www.pamper.my\/news\/lifestyle\/wine-dine\/signature-market-and-lisa-surihani-team-up-to-launch-the-perfect-platter-this-ramadan2022\/","url_meta":{"origin":97199,"position":2},"title":"Signature Market and Lisa Surihani Team Up to Launch The Perfect Platter This #Ramadan2022","date":"Apr 5, 2022","format":false,"excerpt":"In conjunction with Ramadan this year, Signature Market has teamed up with renowned Malaysian actress, Lisa Surihani launching a special, luxurious gift box,\u00a0SURI Ramadan Platter,\u00a0for consumers to enjoy during the holy month of fasting.\u00a0Described as the perfect sharing platter, the SURI Ramadan Platter is made to be enjoyed with friends\u2026","rel":"","context":"In &quot;Festivals&quot;","img":{"alt_text":"","src":"https:\/\/i0.wp.com\/media.pamper.my\/2022\/04\/SM_SURI_07.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":126283,"url":"https:\/\/www.pamper.my\/news\/health\/diet-nutrition\/celebrate-a-healthier-ramadan-raya-with-amazin-graze-granola\/","url_meta":{"origin":97199,"position":3},"title":"Celebrate a Healthier Ramadan &#038; Raya with Amazin&#8217; Graze Granola","date":"Mar 18, 2024","format":false,"excerpt":"Looking for a delicious and healthy way to fuel your Sahur meals and celebrate Raya with loved ones? Look no further than Amazin' Graze! This Malaysian company breaks away from boring snacks, offering a unique and thoughtful approach to healthy eating. https:\/\/www.instagram.com\/p\/C4RptoILuzS\/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA== This Ramadan, ditch the sugary cereals and elevate\u2026","rel":"","context":"In &quot;#PamperMyRaya2023&quot;","img":{"alt_text":"","src":"https:\/\/i0.wp.com\/media.pamper.my\/2024\/03\/Amazin-Graze-Raya-Mubarak.png?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":119539,"url":"https:\/\/www.pamper.my\/news\/special-feature\/pampermyraya2023\/a-fulfilling-buka-puasa-feast-with-grand-mementos-at-grand-hyatt-kuala-lumpur\/","url_meta":{"origin":97199,"position":4},"title":"A Fulfilling Buka Puasa Feast with Grand Mementos at Grand Hyatt Kuala Lumpur","date":"Mar 28, 2023","format":false,"excerpt":"A myriad of delightful buffet spreads and rewarding experiences is underway at Grand Hyatt Kuala Lumpur in commemoration of the blessed month of Ramadan. Exclusively from March 23, 2023 onwards, anticipate the quintessential Ramadan flavours that will be elevated this year on a grander scale ranging from special guest chef\u2026","rel":"","context":"In &quot;#PamperMyRaya2023&quot;","img":{"alt_text":"","src":"https:\/\/i0.wp.com\/media.pamper.my\/2023\/03\/01-Buffet.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":112323,"url":"https:\/\/www.pamper.my\/news\/lifestyle\/wine-dine\/10-best-ramadan-bazaars-for-buka-puasa-in-selangor-2022\/","url_meta":{"origin":97199,"position":5},"title":"10 Best Ramadan Bazaars for Buka Puasa in Selangor 2022","date":"Apr 12, 2022","format":false,"excerpt":"The arrival of the holy month of Ramadan is much-awaited by Muslims. Apart from strengthening faith and sharing sustenance, the month of Ramadan is also synonymous with bazaars which sell various types of food for break-fast. This year, few days into Ramadan, bazaars in the State of Selangor have been\u2026","rel":"","context":"In &quot;Festivals&quot;","img":{"alt_text":"","src":"https:\/\/i0.wp.com\/media.pamper.my\/2022\/04\/TOP-10-RAMADAN-BAZAARS-IN-SELANGOR-2022-EDITION-ARTWORK.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/posts\/97199"}],"collection":[{"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/comments?post=97199"}],"version-history":[{"count":0,"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/posts\/97199\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/media\/97201"}],"wp:attachment":[{"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/media?parent=97199"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/categories?post=97199"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pamper.my\/news\/wp-json\/wp\/v2\/tags?post=97199"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}