Do you find yourself…
- feeling guilty after eating at Eid buffets or “kenduri”?
- gaining weight?
- feeling sluggish with low energy?
- not able to run as fast as you used to?
Then it might be from all those unhealthy food choices that we make during our Eid feasts. We cannot avoid from fulfilling invitations to open houses, especially from friends, family, or relatives that we have not seen in a while. However, we can still make healthier choices. Don’t forget to burn off those excess calories too!
*all tips are adapted from Kevin Zahri’s ebook “Survival Guide – Diet and Exercise During Ramadhan” and “Survival Guide – 20 Hari Raya Tips to Keep That Weight Off”
Photos courtesy of google image and free image banks
However, if you do fall into the trap of over-eating, you can always burn off those raya goodies. Here’s a reference of how much your favourite ‘kuih’ or cookies, their calorie count, and how much work out it takes to burn off, so plan your menu accordingly!
Adapted from: Singasports.com/health-fitness/8-hari-raya-goodies
| Kuih | Serving size | Calories | Equivalent to… |
| Pineapple tart | 1 piece | 82kcal | 8 rounds of continous lap swimming |
| Kuih Bangkit | 1 piece | 23kcal | 5 minutes of jumping jacks |
| Kuih Makmur | 1 piece | 57kcal | Walking up a flight of stairs to the 10th floor |
| Honey Cornflakes | 1 small cup (approx 15g) | 61kcal | 20 minutes of yoga or 11 minutes of Zumba |
| Chocolate Chip Cookies | 1 piece | 110kcal | Weight lifting at moderate intensity for 15 minutes and then row for 13 minutes |
| Kek Lapis | 1 slice (approx 30g) | 147kcal | Cycling at 15km/hr for 17 minutes |
| Popiah/ Spring Roll | 1 handful (approx 45g) | 228kcal | 4km run |
| Spicy Tapioca Chips | 1 handful (approx 68g) | 317kcal | Circuit training with weights/ aerobics class/ other strenuous high intensity exercise for at least 45 minutes |