Your Health during ‘Id

After a month of fasting during the Holy Month of Ramadan, ‘Id celebrations that offer unlimited food can be undeniably difficult to resist situation, and overeating most certainly will follow.

Many of us tend to over indulge during ‘Id, and again we are faced with the challenge of keeping up with our healthy habits and active lifestyle, but remember, health has no deadline and it is not a goal but a limitless journey.

How can I stay healthy this ‘Id?

Primarily, you should avoid overeating during ‘Id, although it is a celebratory time it is not an excuse to go overboard and consume more than your daily caloric needs.

Stay away from processed foods that come in any type of packaging, and especially be wary of consuming too many sweets such is the custom at times.

Avoid fried foods and those that contain a high level of saturated fats, both can cause heartburn and indigestion leaving you feeling unwell.

Stay hydrated by drinking a good amount of water, and don’t overconsume caffeine which is found in coffee, teas, and sugary drinks

Watch your portion sizes and make sure you are eating a good amount of vegetables, with the right balance of proteins and carbohydrates.

How can I stay fit this ‘Id?

Stay on your regular fitness routine, if you toned it down during Ramadan you can gradually return to it. Exercise presents many physical and mental benefits that should be motivating enough for you to get back on track with your physical activities, it can keep your waist trim and your spirits high.

 How can I prepare healthy sweets for ‘Id?

Many of traditional and commercial sweets are made from white flour, syrup or sugar, butter or ghee, nuts, whole milk, and milk products. These ingredients result in sweets that are very high in calories, which are excessively fatty, induce indigestion and heartburn, contribute to weight gain, increase blood sugar and eventually increase the risks of some nutrition-related diseases as well as enhance cravings for even more sweets in ever-larger amounts.

The following tips provided by JHAH Clinical Nutrition Services can help you to enjoy light, healthy and heart-friendly sweets:

•  Serve the sweets in smaller portions.
•  Reduce the fat and sugar specified in the recipe to half of the original amounts.
•  Use low-fat or non-fat milk and its products in the recipe instead of full cream, milk or cheese.
•  Use egg whites instead of whole eggs. Replace each egg yolk with 2 egg whites.
•  Bake or grill the sweets rather than frying.
•  Add fresh or dried fruits instead of syrup or sugar. Zero-calorie sweeteners can be used in place of sugar. Adding cinnamon to desserts adds a pleasant taste and flavor.
•  Replace butter or ghee with moderate amounts of healthy oils, such as corn or canola oil.
•  Replace half of the oil with apple sauce to soften the texture of the sweets as well as reduce the calories
•  Use whole wheat flour instead of white.
•  Garnish the sweets with slices of fresh fruits or nuts, such as almonds or walnuts, rather than icing the top or adding cream or chocolate or coconut.
•  Reduce the volume of nuts by half by using cinnamon instead.
•  Serve the sweets as snacks after the main meal and remember to consume them in moderation.

Enjoy your ‘Id with its many blessings