Savour the season but cut down on excesses, say experts


PETALING JAYA: With back-to-back festivities in the early part of this year, experts are reminding Malaysians to practise mindful eating to stay healthy.

The Chinese New Year season will continue to the middle of February, to be followed by the Muslim fasting month of Ramadan that is expected to begin on March 1.

Universiti Putra Malaysia’s Prof Dr Barakatun Nisak Mohd Yusof said it is important to maintain a balanced diet while enjoying these festive occasions, for overall well-being.

“Whether at a reunion dinner, shopping at a Ramadan bazaar or breaking your fast; eat slowly, savour each bite and focus on the experience of eating,” said Prof Barakatun, who is deputy dean of UPM’s Faculty of Medicine and Health Sciences.

“Plan your purchases at the Ramadan bazaar or for Chinese New Year snacks to avoid overbuying unhealthy foods. Focus on quality over quantity, and aim for a balance of indulgence and health,” she added.

Portion control is also important when consuming less healthy fare such as festive snacks or fried foods, said Prof Barakatun.

“For Chinese New Year, balance traditional dishes such as dumplings or yee sang with vegetables, lean proteins, and whole grains.

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“During Ramadan, break your fast with dates and water, followed by a well-balanced meal that includes unprocessed carbohydrates with a low glycaemic index such as brown rice, wholegrain bread or sweet potatoes.

“Also include lean proteins and healthy fats,” she added.

Prof Barakatun said Chinese New Year snacks such as pineapple tarts, love letters and prawn crackers that are high in sugar, saturated fats, and calories can be swapped with healthier alternatives such as mandarin oranges, roasted or unsalted nuts, baked spring rolls with vegetable filling or dried fruits, she advised.

She also reminded the public to stay hydrated with water and herbal teas instead of sugary drinks like sodas or canned beverages.

All this, she added, must be coupled with light physical activities like walking to burn calories and aid digestion.

“By combining these strategies, you can enjoy the foods of Chinese New Year and Ramadan while prioritising your health and well-being.

“Remember, mindful eating and portion control can help you enjoy indulgent foods without overdoing it,” said Prof Barakatun.

Consultant dietitian Ng Kar Foo said the key is to stay consistent with healthy eating.

“Festivals should not be viewed as a permit to deviate from healthy eating or to over-eat. Over-eating causes a calorie surplus, which contributes to weight gain and other health issues in the long run,” he said.

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