KUALA LUMPUR: This Ramadan will be the first for Muslims in the midst of a Movement Control Order (MCO).
For many, the MCO has been a time of inactivity as they could not exercise outdoors or at gyms. This also sees people ordering takeouts or have ready meals more frequently, as well as consume more processed food as working from home while caring for children leave them with little time to prepare healthy meals.
After a month of inactivity and possibly overeating during the MCO period, many are likely to have gained weight, said consultant dietitian Indra Balaratnam.
"Your metabolism may be lower to compensate for you being more sedentary."
She said to counter this, during Ramadan, it was crucial that individuals break their fast with healthy food in moderate portions so as not to overload their bodies with fat, salt and sugar.
She said for those who were unsure on how to ensure balance food portions, one just needed to follow the "suku suku separuh" (quarter, quarter, half) plate portioning as recommended by the Health Ministry. This, she explained, meant filling a quarter of a plate with a serving of carbohydrates, such as rice, noodles or bread, another quarter with protein food such as chicken, fish, meats, eggs or beans, and half of it with vegetables.
"Avoid processed food and dishes that are cooked with a lot of oil, as well as sweet food and drinks."
Once the MCO was over, Indra said, people should return to healthy living gradually by adopting light physical activities, such as going for regular walks.
"People should get back into a sensible routine of eating on time, eating healthy food and getting sufficient sleep."