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Healthy Eating Messages For The Month of Ramadan and Hari Raya

  1. Objective

    To increase the awareness on healthy eating practices during the month of Ramadan and Hari Raya Puasa.

  2. Rationale

    Healthy eating ought to be practised at all times, even during the fasting month of Ramadan as well as during Hari Raya Puasa. Nevertheless, it is seldom given priority especially during the breaking of fast. After a long day of fasting, it is natural to experience an increased appetite for food.  Similarly, during Hari Raya Puasa, we tend to over consume food, as if to compensate for the month-long fast undertaken during Ramadan. Therefore, the messages incorporate practical tips to improve  healthy eating practises during Ramadan and Hari Raya Puasa.

  3. Nutrition Messages For The Ramadan Month

    Bahasa Malaysia English
    Mesej 1 Hadkan minuman manis ketika berbuka puasa. Amalkan makan secara sihat di bulan Ramadan. Message 1 Limit sweet drinks when breaking fast. Practise healthy eating during Ramadan.
    Mesej 2 Gantikan kuih dengan buah-buahan semasa berbuka puasa. Amalkan makan secara sihat di bulan Ramadan. Message 2 Replace sweet kuih with fruits when breaking fast. Practise healthy eating during Ramadan.
    Mesej 3 Kurangkan penggunaan gula ketika menyediakan kuih dan pengat. Amalkan makan secara sihat di bulan Ramadan. Message 3 Use less sugar when making kuih and pengat. Practise healthy eating during Ramadan.
    Mesej 4 Hadkan hanya satu masakan bersantan atau bergoreng semasa berbuka puasa. Amalkan makan secara sihat di bulan Ramadan. Message 4 Limit to only one santan or fried dish when breaking fast. Practise healthy eating during Ramadan.
    Mesej 5 Kurangkan minyak ketika menggoreng nasi, mi, mihun dan kuetiau. Amalkan makan secara sihat di bulan Ramadan. Mesej 5 Use less oil when frying rice, noodle, mihun and kuetiau. Practise healthy eating during Ramadan
    Mesej 6 Buang minyak berlebihan dalam kari, sambal tumis dan masakan goreng berlada. Amalkan makan secara sihat di bulan Ramadan. Message 6 Remove excess oil in curry, sambal tumis and goreng berlada dishes. Practise healthy eating during Ramadan.
    Mesej 7 Elakkan daripada mengambil telur masin dan ikan masin setiap hari. Amalkan makan secara sihat di bulan Ramadan. Message 7 Avoid eating salted fish and salted eggs every day. Practise healthy eating during Ramadan.
    Mesej 8 Elakkan makanan dan minuman yang disedia menggunakan pewarna tiruan. Message 8 Avoid foods and drinks which are prepared using artificial colour. Practise healthy eating during Ramadan.
  4. Nutrition Messages For Hari Raya

    Bahasa Malaysia English
    Mesej 1 Kurangkan gula, minyak dan lemak dalam penyediaan biskut dan kek raya. Amalkan makan secara sihat semasa Hari Raya. Message 1 Use less sugar, fat and oil in cookies and cakes. Practise healthy eating during Hari Raya.
    Mesej 2 Hidangkan air kosong dan elakkan menghidang minuman berkarbonat. Amalkan makan secara sihat semasa Hari Raya. Message 2 Serve plain water and avoid serving carbonated drinks. Practise healthy eating during Hari Raya.
    Mesej 3 Pilih air kurang manis atau air kosong sebagai pilihan utama. Amalkan makan secara sihat semasa Hari Raya. Message 3 Choose less sweet drinks or plain water as your main choice of drink. Practise healthy eating during Hari Raya.
    Mesej 4 Sediakan buah-buahan setiap kali menghidang makanan. Amalkan makan secara sihat semasa Hari Raya. Message 4 Serve fruit at all times. Practise healthy eating during Hari Raya.
    Mesej 5 Kawal pengambilan makanan anda, makan ikut keperluan. Amalkan makan secara sihat semasa Hari Raya. Message 5 Control your food intake, eat according to your needs. Practise healthy eating during Hari Raya.
    Mesej 6 Kurangkan menghidang makanan yang bersantan, bergoreng dan berminyak. Amalkan makan secara sihat semasa Hari Raya. Message 6 Serve less santan, fried and oily dishes. Practise healthy eating during Hari Raya.
    Mesej 7 Pastikan sayur disediakan bersama hidangan utama. Amalkan makan secara sihat semasa Hari Raya. Message 7 Serve vegetables with main dishes. Practise healthy eating during Hari Raya.
    Mesej 8 Hadkan pengambilan biskut, kek dan kuih raya untuk mengawal pengambilan kalori harian. Amalkan makan secara sihat semasa Hari Raya. Message 8 Control your daily calorie intake by limiting intake of biscuits, cakes and raya cookies. Practise healthy eating during Hari Raya.
    Mesej 9 Awasi berat badan anda. Amalkan makan secara sihat semasa Hari Raya. Message 9 Watch your weight. Practise healthy eating during Hari Raya.
Last reviewed : 03 April 2014
Writer : Zalma bt. Abdul Razak
    Surainee bt. Wahab
    Yuhanis Auri bt. Abd. Kasim
Translator : Sri Latha a/p Nottath Bhaskaran