Major celebrations may jeopardize diet programs

Maria Endah Hulupi, The Jakarta Post, Jakarta

Three major holidays -- starting from Idul Fitri, Christmas to New Year -- not only foster togetherness with families and friends but also present the opportunity to indulge in good food.

Each of the three events has its own special dishes but they all are high in calories.

Muslims celebrate Idul Fitri with dishes like sambal goreng hati (spiced liver in coconut milk), rendang (meat stewed in coconut milk with chilies and spices) and opor ayam (chicken cooked in coconut milk) served with ketupat (rice wrapped in woven palm leaves).

Christians celebrate Christmas with creamy cakes and other rich, buttery main courses. Not to mention cookies prepared for the three occasions.

The festivities, which have fallen in the same month for the last three years, make people lose control over eating habits and most complain of weight gain afterwards.

"After Idul Fitri, I usually gain up to three kilograms. I can't stop eating as I really enjoy the food. It's never easy to turn down relatives when they ask you to eat although you're already full," groaned Ito, a young businessman. He also expects to gain weight after the New Year celebration.

Tia, who is a not a Muslim, has a similar experience, as she cannot resist the temptation of enjoying the food during Idul Fitri gatherings with her relatives. She also considers weight gain during major holidays an annual phenomena.

But Pauline Endang, a nutritionist at Jakarta Hospital in Central Jakarta, warned that people must limit their intake although it is permissible to indulge during major holidays.

"Breaking the (diet) rules for one or two days is OK as long as they don't lose control and return to their diet program after the celebration," she said.

But the exception does not work for people with diabetes, high cholesterol and heart disease as they must strictly follow doctor's orders and their diet program.

Apart from a significant weight increase, Pauline warned that eating too much during the holidays would lead to discomfort like bloating, stomach ache, diarrhea, constipation and even mild headaches and sleeping problems.

"When we eat, the food stays in our stomach for about three hours before it moves to the intestine. Eating too much will burden our digestive system and trigger the discomfort," she said, "... and without self control, the excessive eating may continue and become a new eating pattern."

Pauline urged party-goers to only consume fruits and vegetables and to avoid hidden fat, sugar and salt which usually are found in desserts and drinks (even fruit-based drinks). It is advisable to avoid or limit the consumption of deep-fried food and other meals cooked in coconut milk as well as buttery and creamy sauces.

Dieters are also urged to avoid nibbling while chatting as they may not realize how much food they eat during the conversation.

Apart from that, people also need to brush up on their social skills to turn down food offered by the hosts.

"Some people can't say 'no', fearing they might disappoint the hosts. These people often eat out of politeness," Pauline said.

Fasting Muslims can take up the religious ritual during and after the fasting month of Ramadhan to adopt healthier eating patterns.

People can also adopt the tradition of fasting every Monday and Thursday to start a new diet program, while others are advised to adopt a balanced diet and eat moderately with a ratio of 60 percent carbohydrates, 20 percent fat and 20 percent protein.

Pauline said it was also important to ensure that the new diet fulfills the daily nutritional requirement.

"The key is to eat variety so the required nutrition can be fulfilled from various sources," she said, stressing the importance of exercising at least three times a week to maintain stamina.

By doing so, the annual merriment would not jeopardize their diet program.