Singapore Health Promotion Board promotes healthy eating over Ramadhan and Raya

Iftar at the Rice Table, 2012.

This year, the Singapore Health Promotion Board (HPB) is reaching out to the Malay community to promote healthy eating during Ramadhan and Hari Raya through a new public education campaign, which will run from May till July 2018.

Framed by tagline Korang ok? Kurangkan ok? (Are you ok? Reduce it ok?), this campaign aims to empower the Malay community to embrace a healthier lifestyle by adopting healthy eating habits, such as reducing their sugar consumption and reducing their food portions. The campaign will roll out various communication creatives both on the ground and digitally.

Ramadhan is an ideal time for the campaign as Muslims are encouraged to practise good habits during this time, said HPB, and could take the opportunity to change their eating habits in small steps then.

HPB has also put together a Healthy Living during Ramadan package, which includes a tip sheet, recipe cards and a placemat with tips on eating healthily during the month. The package has been distributed to 65 mosques across Singapore, as well as to all 89 constituencies for engagement with residents during iftar sessions.

Last year, the community received a recipe book titled Jom! Masak. Masakan Melayu Sihat dan Enak that showcases popular dishes served during Ramadhan, made healthier. Nasi goreng Pattaya is made with brown rice, for example.

Containers of bandung and water,
served as part of the Ramadhan buffet
at Rumah Rasa, Bay Hotel.

According to the HPB, sweetened beverages, such as air khatirah and bandung, are often served during Ramadhan. The National Nutrition Survey 2010 found that more Malays (61%) consumed sweetened drinks twice or more per week in comparison to Chinese (41.9%) and Indians (48.8%). In addition to drinking sweetened drinks, popular Malay food, such as such as tahu goreng and mee siam, also contain a high amount of sugar.

Some tips for healthy eating include:

- Ask for less sugar in drinks or pick packaged drinks with the Healthier Choice Symbol. Instead of sweetened drinks, opt for plain or fruit-infused water.

- Be mindful of portion sizes during iftar. One good way to do so is to eat dates at the start of iftar as they are easy to digest and help to decrease the feeling of hunger.

- Don't eat too quickly at iftar and hence overeat. The brain takes about 20 minutes to register fullness.

- When dining out, choose healthier food options that are lower in calories and contain wholegrains from HPB's Healthier Dining Programme partners. For example, if you are breaking your fast outside, you can look out for dishes that are labelled with the Healthier Choice Symbol.

Less sugar, more shiok - a HPB
bus stop ad in May 2018.

- When preparing food at home for suhoor or iftar, swap those used regularly with those carrying the Healthier Choice Symbol. These products are lower in fat, sugar and salt compared to similar products.

- Swap high-calorie foods such as deep-fried dishes and items containing curry and gravy with lean proteins, fruits, vegetables, broth-based soups and whole grains. These foods that are high in fibre and water content will keep you feeling full for longer. When indulging in high calorie foods, practise portion control. For example, use a smaller serving plate and share desserts with a friend.

- Opt for wholegrain foods, such as brown rice and wholemeal bread, as these help diners to feel full for a longer period.