WITH this being the week after Hari Raya, it's not uncommon to be inundated with invitations to open houses.
Everyone should enjoy festive dishes, but moderation or portion control should be practised.
According to Gleneagles Hospital Penang senior dietitian Ivy Cheah Hsiao Yong, no food is off limits. One can enjoy all Raya delicacies, but keep nutritional balance and moderation in mind.
For example, take smaller pieces of chicken, meat, or proteins if you would like to have more than one type on your plate, and always include a source of fibre like vegetables whenever possible.
People with diabetes do need to be cautious and limit intake of sugary beverages and sweet kuih raya.
Cheah says they should opt for unsweetened beverages like water and tea, and choose fresh fruits to satisfy sweet cravings.
"Short term unhealthy eating will not cause any illness in particular, but it can exacerbate a person's existing conditions such as diabetes or kidney disease."
Herbalife Nutrition senior director for worldwide nutrition education and training, Susan Bowerman, says many festive treats and dishes can be high in calories but low in the nutrients our bodies need.
One way to resist unhealthy sweets and foods this season is to incorporate more protein into every meal while cutting back on refined carbs and fats, she says.
"You'll feel fuller, so you're likely to eat less and cut down on unhealthy snacking."
Protein is important because it helps build and maintain lean muscle mass. It is vital to a healthy diet. Bowerman says protein also helps make meals more satisfying.
"Including some protein at every meal and snack helps satisfy hunger over the course of the day and can ensure that individual protein needs - which vary depending on body size and composition, age, and activity level - are met."
To avoid overindulgence, try not to head to a Hari Raya open house with an empty stomach. Have a substantial snack prior, such as some plain Greek yoghurt or nonfat cottage cheese with fruit, or a protein snack bar before you leave.
When looking at festive dishes, there are some ways to keep them on the healthy side.
For your entrée, look for lean sources of protein such as grilled fish, poultry, lean meats, or vegetarian sources such as beans and lentils, and go easy on high-calorie sauces and gravies.
"You may want to cut down (or cut out) starchy sides and put more vegetables and salads on your plate, and look for protein-rich beans and grains," says Bowerman.
Another trick is to skip the ordinary treats you can eat year-round, like chocolate chip cookies, and instead, enjoy small portions of the special treats you associate with the season, like ketupat and lemang.
And watch your "liquid calories" as beverages like syrup and cordials can rack up a lot of calories.
A glass of sparkling water with a twist of lemon or lime feels festive but is calorie-free and can help you stay hydrated.
