Nine tips for a healthy Eid ul-Fitr

By Dyala Al Jabi, Accredited Practising Dietitian

Eid ul-Fitr is a three-day celebration marking the end of Ramadan and welcoming the month of Shawwal. It is a joyous occasion, starting with special Islamic prayers often performed in a congregation in a large open area.

Eid is celebrated with great enthusiasm worldwide, marked by joyful gatherings and an abundance of delicious treats such as Maamoul – biscuits filled with dates, pistachios, walnuts, or Turkish delight. However, after a month of fasting, indulging too quickly in these rich sweets can overwhelm the digestive system, leading to issues including indigestion, bloating, stomach discomfort, weight gain, and spikes in blood glucose levels.

To help your clients enjoy Eid while maintaining balance and wellbeing, please share the following tips:

1. Mindfulness

After a month of devotion and restraint it is easy to go overboard with delicious treats. It is recommended to eat slowly, and focus on the feel, taste and sensation of each mouthful.

2. Portion control

Prior to serving, set guidelines about what and how much to eat. This will help prevent overeating. Try not to pile food on a plate as you may feel pressured to eat it so it doesn’t all go to waste. Politely refuse second helpings.

3. Beat the sweet tooth

Try to have some dried dates stuffed with walnuts, or dried figs before you start the other sweets. This will help satisfy your sweet tooth and stop you from overindulging.

4. Homemade sweets

Try making your own healthier sweets. For example, use an artificial sweetener, honey or date syrup instead of sugar or sugar syrup. Opt for whole wheat flour instead of white flour.

5. Leave the table once you’re done

Once you have enjoyed your share of Eid delights leave the table so you are not tempted to try more sweets that your blood glucose levels, or stomach, can accommodate. Enjoying sweets in moderation is key.

6. Let veggies come first

The best way to control your appetite is to have small frequent meals. Aim for a well-balanced plate at meal times that includes lean proteins, high fibre low GI carbs, and colourful veggies. This will provide you with the essential nutrients to keep you satisfied.

7. Blood glucose monitoring

Check your blood glucose levels more regularly. Changes in routine, eating habits and adjustments to your medication after Ramadan can have an unexpected impact. If you have high blood glucose levels (>15mmol/L) you may be at risk of severe dehydration. This can result in you feeling drowsy, confused and needing urgent medical attention. Talk to your diabetes health professional for advice about managing your blood glucose levels if they remain high.

8. Walk around the block

A good walk around the block can positively affect your mood and help in managing your appetite. Exercise releases feel good hormones which can make you feel revitalised and keep your diabetes in check. Exercise also improves glucose uptake by the muscles and your body’s sensitivity to insulin, so that insulin has a greater effect in reducing blood glucose levels both during and after exercise.

9. Drink water

Remember to keep hydrated. Drinking water is important to prevent dehydration after extended periods of fasting. It is especially important after eating sweets as the kidneys will use water to flush sugar out of the system. Try to drink one cup of water every hour.

Eid is a time to celebrate with family and friends but it is also an opportunity to practice gratitude for the food that you have.

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