Food

How to Enjoy Your Hari Raya Treats and Still Stay Fit

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Hari Raya Holiday is just around the corner! How can you resist the sumptuous goodies? If you are worried how these mouth-watering treats will ruin your fitness goal, here’s a cheat sheet for you to enjoy Raya treats without feeling guilty.

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Kuih Bangkit

This is a traditional cookie that melts in the mouth. It is made from Tapioca Flour, Sugar, Coconut Milk and Egg Yolk.

4 pieces of Kuih Bangkit = ½ bowl of rice.

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Credit: Messy Witchen

 

Pineapple Tarts

They are typically calories dense made with lots of butter, sugar and flour. You can easily polish half a bottle while enjoying your favourite TV show at home.

5 pieces of Pineapple Tarts = 2 bowls of rice

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Kuih Lapis

This moist, delicious and highly addictive cake is one of the top 5 Raya treats. It is made from flour, egg and butter.

2 slices of Kuih Lapis = one and a half bowls of rice

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Kuih Talam

This classic Nyonya dessert is presented in two-layers. The top layer is white, while the bottom layer is green. The top white layer is made from the coconut milk and rice flour while the bottom layer is flavoured with pandan.

2 slices of Kuih Talam = one and a half bowls of rice

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Kuih Bahulu

This is a mini fluffy sponge cake with a crusty layer.It is a popular delicacy among Singaporeans. It is commonly prepared during Hari Raya and Chinese New Year.

4 slices of Kuih Bahulu = 1 bowl of rice

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Credit: Thefoodjournal.com

 

Dodol

This is one of the Must Have! dessert during Hari Raya. It is a chewy and sweet rice cake, made from Goa palm jaggery, coconut milk and rice flour.

3 pieces= 1 bowl of rice

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Credit: Kreserve

 

Don’t panic! Here are some tips to stay fit and healthy while enjoying Raya open house

 1. Stay Hydrated

Water is important for quenching thirst and rehydrating our body. Most people have been told to drink 6-8 glasses of water per day. Another important function of water is to boost metabolic rate. A study by Boschmann M and team found that drinking 500ml of water increased metabolic rate by 30%. The total thermogenic response was about 100KJ. Thus, drinking 2 litres of water per day will increase in energy expenditure by approximately 400KJ.

2. Replace sweetened beverages with green tea or infused water

Infused water is an ideal substitution for sweetened beverages or carbonated drinks. Especially when you are hosting an open house, the vibrant colours of the fruits will definitely attract the kids and guest. A study published in the Journal of The Impact of Water Intake on Energy Intake and Weight Status shows that, drinking sweetened beverages will generally raise energy intake for a single meal compared to water.

For tea lovers, you may also substitute it with green tea. Green tea is a rich source of catechins. According to a study, green tea catechins have a significant effect in reducing and maintaining body weight. This increases your body energy consumption and makes it easier for your body to burn excess fat.

3. Top up friendly bacteria

Overindulging and changing of lifestyle during festive celebration will directly affect your digestive system.

Probiotics play a vital role in breaking down the foods you consume into nutrients, providing energy to our body and helping in bowel movement. Research shows that dysbiosis (microbial imbalance) of the gut flora can cause many chronic diseases, such as inflammatory bowel disease, obesity, cancer, and autism.Thus, topping up friendly bacteria and soluble fibre are essential to improve gastrointestinal health.

The best way to get them is by eating fermented food that contains probiotics such as kefir, cultured vegetables, kombucha, natto, yoghurt with no sugar added, miso,

raw cheese and pickles.

4. Practice small and frequent meals

The reason behind is to keep your blood glucose level stable. Eating large meals will burden our digestive system. Heavy meals will spike your blood glucose level, however once that meal is digested your blood sugar level falls. Hence, you will crave for more sugary food to refuel your body.