MANY traditional dishes are prepared and consumed as part of festivities in Malaysia, making it easy to overindulge. It is important to prioritise health and wellbeing and be mindful of what we eat, even during celebrations.
Overeating during the festive period can lead to weight gain, especially when consuming more calories than we are burning off. This can have long-term health consequences such as an increased risk of obesity and related health conditions like diabetes and heart disease.
Eating too much or consuming high-fat, high-sugar dishes can also lead to digestive problems like indigestion, bloating and constipation, says Sunway Medical Centre consultant gastroenterologist and hepatologist, Dr Lim Sim Yee.
She recommends grilled or baked dishes in place of fried or high-fat foods and dishes with lean protein, whole grains and plenty of vegetables.
Controlling portion sizes by using a smaller plate or taking smaller portions of each dish, and eating slowly can help one feel more satisfied with food and prevent overeating.
SWEET MEALS
Managing sugar intake can be challenging during the festive season as many traditional dishes, drinks and desserts are high in sugar.
Opt for water or unsweetened drinks whenever possible. You can also try to make your own drinks by infusing water with fruits and herbs. Fresh fruits can satisfy your sweet cravings without the added sugar.
"You can also try making healthier versions of traditional desserts using natural sweeteners like dates, honey, and maple syrup instead of white sugar. Reduce the amount of sugar in the recipe and add more fibre-rich ingredients like whole grains or fruits," says Dr Lim.
Children are also prone to eating too many festive cookies and snacks and drinking syrup-based and carbonated drinks as they go house to house visiting family and friends. Set a good example for your children and become a role model for healthy eating by making healthy choices yourself.
"Set limits on the amount of sweet or high-calorie foods your child can eat each day during the festive period. Encourage them to share their treats with family and friends, rather than eating by themselves, and encourage physical activity such as walks or bike rides. This can help burn off excess calories and energy, and promote a healthy lifestyle."
DO IT RIGHT
Here are some tips to prepare healthier traditional dishes and make healthier food choices.
Rendang
Use leaner cuts of meat such as chicken breast or lean beef, and reduce the amount of coconut milk used. You can also incorporate more vegetables such as bell peppers and broccoli to increase its nutrient density.
Ayam Masak Merah
Use skinless chicken breasts instead of chicken thighs, which are higher in fat, and reduce the amount of oil. Incorporate more vegetables such as carrots and spinach to increase its nutrient density, and opt for healthier substitutes to salt and sugar. Use more herbs and spices to flavour the dish instead.
Kuah Kacang
Use natural peanut butter instead of processed peanut butter, which may contain added salt and sugar. Reduce the amount of sugar and incorporate other nutrient-rich ingredients such as ginger and garlic to boost its health benefits.
Sayur Lodeh
This vegetable curry is often made with a variety of vegetables including beans, eggplant and cabbage. It is a low-calorie, nutrient-dense dish that is high in fibre and antioxidants. To make it even healthier, reduce the amount of coconut milk or opt for a low-fat version.
Acar
A type of pickled vegetable dish often served as a side dish, acar is a low-calorie, high-fibre dish that is rich in vitamins and minerals. To make it healthier, reduce the amount of salt and sugar.
Ketupat
Made from compressed rice wrapped in coconut leaves, ketupat provides a good source of energy for the body. It is also low in fat and contains no cholesterol. While it is already a healthy option, you can make it healthier by pairing it with vegetable-based dishes.
Lemang
Opt for a version that is made with brown rice instead of white rice, which will provide more fibre and nutrients. You can also reduce the amount of coconut milk or opt for a low-fat option.
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