Hari Raya Feasting: Eat, Enjoy, But Keep It Balanced!
Hari Raya Aidilfitri is just around the corner and you know what that means—rendang, ketupat, lontong, lemang, dodol, satay and an endless spread of mouth watering festive treats ready to be devoured. Most of us will say “tak apa, sekali sekala!”
A diet high in processed foods, red meat and sugar paired with a low intake of fruits, vegetables and whole grains can contribute to obesity and inflammation, both of which are linked to cancer. If you are also leading a sedentary lifestyle, it might be time for a change.
But let’s be real. When you live in Malaysia, “sekali sekala” (once in a while) is like non-existent. With celebrations happening almost every month, there is always a reason to feast! Food is a big part of our culture and let’s face it, it is hard to say no. But just because we can eat everything does not mean we should. Over time, poor eating habits can increase the risk of diseases, including cancer.
So before you embark on your Raya food tour, here are some simple tips to help you enjoy the festivities without overdoing it.
- Do Not Visit on an Empty Stomach
Arriving at someone’s house hungry is a recipe for overeating. When you skip meals, your blood sugar drops, making you even hungrier when food is finally in front of you. Instead, start your day with a balanced breakfast with whole grains, protein and fruit to keep cravings in check.
2. Watch Your Portions
Festive vibes make it easy to lose track of how much you are eating. Before you know it, you have had five ketupat, two servings of rendang and a whole tub of kuih tart. Try these tricks:
? Use a plate for snacks – Instead of mindlessly reaching into the kuih container, put what you plan to eat on a plate. This helps prevent unintentional bingeing.
? Eat slowly – Give your body time to register that it is full. Plus, this lets you focus on conversations instead of just the food.
? Avoid late night eating – Supper is common during Raya but your metabolism slows down at night, making weight gain more likely.
3. Do Not Drink Your Calories
Syrupy drinks, sodas and sweetened teas pack a ton of sugar with little to no nutrition. A can of soft drink may seem harmless but those calories add up fast. Try this instead:
? Choose healthier drinks – Opt for low sugar or sugar-free options like plain water, fresh milk instead of condensed milk, or real fruit juice instead of concentrated juice. Even Yakult or Yeo’s have low sugar choices!
? Dilute your drinks – If you must have a sweet drink, mix it with water to reduce sugar intake.
4. Add More Fibre to Your Plate
Festive meals are often rich in meat and carbs, but do not forget about fibre! Fibre helps with digestion, keeps you full longer and supports overall gut health. Simple ways to add more fibre:
? When eating rendang, take the side dishes too—cucumber, onions, ulam and whatever greens are served with the meal.
? Fill half your plate with vegetables and fruits to balance out your meal.
5. Say ‘Later’ When You Cannot Say ‘No’
We all have that makcik or pakcik who keeps piling food onto our plate, insisting we eat more. If saying “No, thank you” feels rude, try saying “Later” instead. It is polite and chances are, they will get distracted and forget to push that third helping onto you.
6. Stay Active – Move Even Just a Little!
We get it. Hari Raya is all about catching up with family but do not let that stop you from moving. Staying active helps burn off those extra calories and keeps you feeling energised. Try these easy hacks:
? Take a quick walk after meals.
? Skip the lift, take the stairs.
? Incorporate some games or movement into a family function.
Exercise does not have to be hardcore, just keep moving!
Raya is a time for joy, and food is a big part of it. There is nothing wrong with treating yourself, but balance is key. Making small changes in eating habits and staying active can go a long way in lowering the risk of diseases, including cancer.
In fact, many cancers can be prevented with a healthier lifestyle. This is exactly what our scientists at Cancer Research Malaysia are working on. Our Cancer Prevention and Population Science team is dedicated to finding better ways to lower cancer risk and detect it earlier, so more lives can be saved.
But they cannot do it alone. Research needs funding, and that is where you come in. By supporting the Support Our Scientists campaign, you are helping to fuel breakthroughs that could change the way cancer is prevented and detected. It’s not just for yourself, but for generations to come.
So as you enjoy your favourite festive dishes, remember that small steps towards better health can make a big difference. Together, we can create a future where fewer people hear the words “You have cancer.”
Research needs funding. Scientists need support.
Donate today and be part of the fight against cancer.