HEALTHY TIPS DURING

HARI RAYA!!!

29 August 2013

INTRODUCTION
We all know that escaping the festivities of Hari Raya is
truly impossible. There is no chance of sticking to a healthy
diet, and overindulging in delicious treats and drinks is
almost a given. Around this time of year, most of the rules
for healthy living are happily abandoned, and fun and
festivities prevail.
To be blunt, the Raya month is a potentially fattening
time!!
Failure to adopt a healthy lifestyle resulted in 1.7 million
Malaysians aged 18 years and above becoming vulnerable
to non-communicable diseases (NCDs) like diabetes,
hypertension and obesity-Datuk Seri Dr S Subramaniam,
Health Minister.

Do you know.?????

DO YOU KNOW THE CALORY

CONTENT IN OUR MALAYSIAN
DELICACIES??!!

A few tips that may be helpful for

looking after your health and
minimizing the impact of Hari Raya
overindulgence

PROMISE YOURSELF
At this moment, WHILE LISTENING TO THE
PRESENTATION make a promise to yourself that you
will take care of your health and fitness by maintaining
good nutrition and exercise practices this remaining
days in Raya month.
Remind yourself that any step you take now will save
you the trouble of going on a diet when the Raya month
is over.
After all, An ounce of prevention is better than a pound
of cure.

BE KIND TO YOURSELF, BUT BE CAUTIOUS TOO

Too many of your favorite treats calling out to you? Go
ahead and give yourself permission to try them out; the
Raya festivities is a joyous occasion after all.
However, just be sure to keep take in your favorite
Raya delicacies at sample sizes and remember to be
thoughtful of your calories.
Additionally, if you do slip up, do not just mope around
about it. Rather, go back to your nutritional plan and
add in additional exercises to balance things up.

DRINK MORE WATER

An easy way of saving calories during this festive
season is to skimp out on the syrup and carbonated
drinks; substitute them all by drinking water. This will
help you stay hydrated and keep your sugar levels in
check.
Another tip is to drink warm water instead of cold to aid
digestion.

FUEL UP AT HOME
Based on experience, we realized that it is not really a
good idea to arrive at an open house hungry. Just think
about it not only will this make you less likely to resist
the temptation of invading the tempting Raya cookie
and kuih spread, but it will also increase the chances of
you overeating.
So, try eating a light snack before heading out; your
favourite fruit, a small carton of yogurt or even a glass
ofhealthy smoothiewill suffice.

COOK HEALTHY FOOD

Celebrity chef, Datuk Ismail Ahmad quoted The key is

balance, which is already an essence of traditional Malay fare.
Go for simple, everyday food like ikan bakar (grilled fish),
ulam (fresh traditional salad) or nasi kerabu (mixed salad
rice)
In fact, my grandmother used to make rendang kacang
panjang(straw beans) to go with lemang and ketupat for
Raya. This would effectivelycut down the fat.
To make your Raya spread more nutritious, set up a salad bar
or serve fresh fruits and fruit juices instead of syrup or fizzy
drinks

CONCLUSION

PRACTICE 55555 TO STAY HEALTHY AND FIT IN RAYA

MONTH
1. CONSUME 5 GROUPS OF FOOD IN FOOD PYRAMID
DAILY
2. EAT 5 VEGETABLES AND FRUITS MEAL
3. LIMIT 500 CALORIES FOR EACH MAIN COURSE
4. LIMIT ONLY 5 GRAMS OR 1 TEASPOON OF SUGAR IN
BEVERAGES; THE LESS THE BETTER
HARDWORK AND
5. WORKOUT 5 TIMES A WEEK

DISCPLINE ARE
ALWAYS THE KEY TO
LOSING WEIGHT
AND KEEPING
HEALTHY

Future Reference from Health

Ministry:
1. Menu Sihat Rumah Terbuka Hari
Raya Aidilfitri (healthy menu for
Aidilfitri)
2. Makan Secara Sihat di Hari

THANK YOU
&
SELAMAT HARI RAYA AIDILFITRI
MAAF ZAHIR DAN BATIN