Eating Healthily during Raya

Eating Healthily during Raya

The feasting season

After an entire month of refraining from eating and drinking, many Muslims may take this time to celebrate with larger meals during the first week of Raya. Especially when you lose a little weight during Ramadan and you feel like treating yourself and end up overindulging it. There is no harm in indulging raya delicacies, as long as it is done in moderation. In this article, we will discuss some tips for eating healthily during Hari Raya.

Plan your meals

Planning your meals is an essential part of eating healthily during Hari Raya. Before the celebration, make a list of healthy foods that you want to include in your diet. Try to incorporate plenty of fruits, vegetables, lean protein, and whole grains. When going for grocery shopping, choose fresh produce, lean meats, and whole grain products. If you plan to eat out or attend a gathering, check the menu ahead of time to identify healthy options.

Control portion sizes

During Hari Raya, it is easy to overeat due to the abundance of delicious food available. One way to control your food intake is by controlling your portion sizes. Use smaller plates and bowls to help regulate the amount of food you consume. Additionally, take your time to savor your food and stop eating when you feel full.

Choose healthier options

When it comes to Hari Raya dishes, some are healthier than others. For example, choose grilled or baked dishes instead of fried foods. Opt for dishes made with lean protein sources like chicken or fish. Choose whole grains such as brown rice or quinoa over refined grains like white rice. Also, use healthier cooking oils like olive oil or coconut oil.

Stay hydrated

Staying hydrated is crucial to maintaining good health. Drinking plenty of water throughout the day can help keep you hydrated and reduce the risk of overeating. Avoid sugary drinks like soda and sweetened tea, which can add unnecessary calories to your diet. Instead of sugary syrup or carbonated beverages, choose those try refreshing beverages that are low in sugar such as iced lemon tea, peppermint tea and green tea.

Don't skip meals

Some people skip meals to save room for the many festive treats available during Hari Raya. However, skipping meals can lead to overeating later in the day. Instead, eat regular meals and snacks to keep your metabolism going. This will help you avoid overeating and maintain a healthy diet.

Practice moderation

Finally, remember that moderation is key. You don't have to completely avoid all of the delicious foods and sweets that come with Hari Raya. However, try to enjoy them in moderation. Savor small portions of your favorite foods and sweets and focus on spending time with loved ones during the celebration.

Although Hari Raya Aidilfitri is a time to celebrate with family and friends while enjoying traditional foods and treats however, it is important to prioritize your health and well-being during the celebration. By following these tips above you can enjoy the festivities while maintaining a healthy diet. Remember that a healthy diet is a key component of a healthy lifestyle and can contribute to your overall well-being.

We at Biogreen & Etblisse would like to take this opportunity and wish everyone a happy and healthy Hari Raya!

This article is written by Ms Sylvia Ho (Nutritionist) for Green Image Organic Enterprise Sdn. Bhd. 


Awang 24/06/2019, P. N. binti, & Awang, P. N. binti. (n.d.). Eat right and healthy during Hari Raya. Official Website: Institute of Islamic Understanding Malaysia (IKIM). Retrieved April 10, 2023, from

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