The Post-Fasting Feast: Mindful Eating in the Time of Aidilfitri
The Festive Season’s Weighty Consequences
KUALA LUMPUR: As families gather for Aidilfitri, dining tables often transform into “food haven” filled with a variety of traditional dishes that evoke nostalgia. Think aromatic coconut milk-infused lemang, richly spiced rendang, and creamy lodeh sauce.
However, amidst the joy of feasting, many forget to control their appetites. The desire to eat after a whole month of fasting can be difficult to restrain, leading many to overeat.
The Risks of Overindulgence
As a result, health issues such as gastroesophageal reflux disease (GERD), extreme fatigue, and sudden weight gain become common after the festive season. Even more worrying is that such uncontrolled eating can increase the risk of non-communicable diseases such as diabetes, high blood pressure, and hypertension.
Hospital Bed Shortages and Diet-Related Complications
Hospital Kuala Lumpur head of dietetics and food services Basmawati Baharom said the number of patients seeking treatment for diet-related complications rises every festive season, sometimes even leading to hospital-bed shortages.
“Food itself is not harmful – the problem lies in our attitude towards eating. Eating rendang is fine, but how much are we consuming? That is the real concern,” she told Bernama.
The Importance of Mindful Eating
Basmawati, who has been a dietitian for 32 years, said the concept of “mindful eating” is key to controlling food intake during festive seasons. “We should only fill one-third of our stomachs and avoid eating until we are uncomfortably full.”
Portion Control and Nutritional Balance
According to her, mindful eating involves enjoying food in moderation, increasing vegetable intake, and replacing sugary drinks with plain water. Calorie intake should align with an individual’s needs. On average, adult men require around 2,000 calories a day, while adult women need only 1,500.
“When we consume excess calories, they are stored in the body if not burned through activity. This can lead to obesity as stored food is converted by the liver into sugar, which then turns into fat, causing weight gain,” she said.
“So, please don’t blame the lemang, rendang, or festive cookies. Instead, we should control our portion sizes. The ‘quarter-quarter-half’ concept in meals helps ensure nutritional balance,” she said, adding that men as early as in their 30s are more prone to diet-related diseases due to lifestyle factors.
Conclusion
As we indulge in the festive feasts, let us remember to practice mindful eating and control our portion sizes. By doing so, we can enjoy the delicious traditional dishes while maintaining a healthy balance of nutrients and avoiding the risks of diet-related complications.
Frequently Asked Questions
- What is the key to controlling food intake during festive seasons?
- Mindful eating, which involves enjoying food in moderation, increasing vegetable intake, and replacing sugary drinks with plain water.
- What is the recommended calorie intake for adult men and women?
- Adult men require around 2,000 calories a day, while adult women need only 1,500.
- What is the "quarter-quarter-half" concept?
- A meal composition where a quarter of the plate is filled with carbs, a quarter with proteins, and the remaining half with fruits and vegetables.