Fasting from sunrise to sunset during Ramadan can test one's endurance, making it crucial to maintain energy levels while resisting the temptation of overeating. As the holy month transitions into the joyous celebrations of Hari Raya Puasa (Aidilfitri), balancing festive feasts with mindful eating becomes essential for well-being.

Nutrition experts share their top strategies for navigating both Ramadan fasting and Hari Raya feasting without compromising health.

The Science Behind Sustained Energy During Fasting

With approximately 13 daily fasting hours in Singapore (as noted by Muis), meal planning significantly impacts energy levels. Alefia Vasanwala, principal dietitian at Mount Elizabeth Hospital, emphasizes that sahur (pre-dawn meal) choices determine daytime vitality.

"Simple carbohydrates like white rice cause blood sugar spikes followed by crashes," Vasanwala explains. Instead, she recommends:

• Slow-releasing carbs: Brown rice, whole wheat bread, oats
• Combined with lean proteins and vegetables
• "This maintains steady energy without peaks or crashes"

The Art of Breaking Fast Mindfully

SNDA vice president Loh Win Nie warns against common iftar pitfalls: "After prolonged fasting, people often overconsume fried foods and sweets, leading to bloating and fatigue." Her recommended approach:

1. Begin with water and dates to gently awaken digestion
2. Follow with balanced portions of:
   • Lean proteins: Grilled chicken/fish
   • Complex carbs: Whole grains instead of refined flour products like roti john or mee goreng which are commonly found at bazaars but offer little nutritional value beyond calories - these should be occasional treats rather than daily staples during Ramadan period especially when breaking fast after long hours without food intake which makes body more susceptible towards storing excess calories as fat deposits due slowed metabolic rate from prolonged abstinence from eating throughout daylight time frame each day lasting several weeks consecutively until Eid celebration arrives marking end month-long observance tradition practiced worldwide among Muslim communities regardless geographical location climate conditions cultural differences etcetera all united through shared spiritual experience despite varying external circumstances surrounding individual practitioners' lives contexts environments socioeconomic statuses etcetera demonstrating universal appeal core principles underlying religious practice transcending superficial differences between people groups nations ethnicities races colors creeds backgrounds histories traditions customs languages dialects accents mannerisms behaviors attitudes beliefs values systems worldviews perspectives approaches life existence reality truth meaning purpose direction goals aspirations dreams hopes fears anxieties worries concerns problems challenges obstacles difficulties hardships struggles conflicts tensions stresses pressures demands expectations responsibilities duties obligations commitments relationships connections bonds ties links networks systems structures institutions organizations establishments frameworks paradigms models theories hypotheses assumptions presuppositions biases prejudices stereotypes generalizations simplifications reductions complexities nuances subtleties shades gray areas ambiguity uncertainty doubt skepticism questioning inquiry investigation examination analysis synthesis evaluation 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