7 Tips for Hosting Aidilfitri Open House
It’s the time of the year again – Raya season is back! To help you stay in shape and deal with the glorious myriad of Raya food, here are some tips for hosting an open house:
-
#sukusukuseparuh:
Encourage your guests to practise the #sukusukuseparuh concept. Not sure how a healthy plate looks like? Just use your hand as a practical guide:
Carbohydrate – ¼ of plate or the size of your fist
Protein – ¼ of plate or the size of your palm
Fruits & vegetables – ½ of plate or an open handful -
Water:
Serve plain water to help guests stay hydrated by preparing a water station near the seating area.
-
Sugar:
Set sugar cubes or sachets aside if you’re serving coffee or tea, and let your guests decide if they need any. The World Health Organisation (WHO) recommends sugar intake of <10% total energy intake per day, which is equivalent to 50 g or 10 teaspoons daily for adults.
-
Vegetables:
Include a variety of vegetables (in the form of cooked and raw ulam/salad) in the menu. According to the #sukusukuseparuh concept, the fruits and veggies should make up half the plate!
-
Fruits:
Substitute canned fruits with fresh fruits as desserts or use them in your fruit punch. You may also add mint leaves or daun pudina for a refreshing sensation to your drinks!
-
Nuts:
For snacks, serve roasted nuts or boiled peas instead of preserved snacks (jeruk) and candies. If you’re serving kuih raya, place them at a separate dessert table (preferably the farthest away from the seating area) to indirectly discourage them!
-
Chicken:
Opt for healthier cooking methods like grilling or baking. Instead of ayam goreng, serve ayam bakar or daging panggang to your guests.
References:
Makan Secara Sihat di Hari Raya, Bahagian Pemakanan Kementerian Kesihatan Malaysia, 2012
Perancangan dan Pemilihan Menu Sihat Rumah Terbuka Hari Raya Aidilfitri, Bahagian Pemakanan Kementerian Kesihatan Malaysia, 2013
https://www.healthhub.sg/live-healthy/1454/choosing-healthier-festive-foods-hari-raya-and-deepavali
Guideline: Sugars intake for adults & children, World Health Organisation, 2015