Solutions
Method 1
Carbohydrate Counting
To make it easier to understand, your hand can be used to measure a portion or ‘exchange’ of carbohydrates as illustrated below.
| Hari Raya Delicacies | 1 Carbohydrate Exchange |
|---|---|
| Ketupat/ Nasi Impit | ¾ piece |
| Ketupat Palas | 1 piece |
| Lemang | 3 pieces |
| Kuah Kacang | 6 tablespoons |
| Burasa | 1 piece |
| Porridge | 1 cup |
| Cookies | 2 pieces |
| Jelly | 2 pieces |
| Kuih Siput | 3 tablespoons |
| Bahulu | 1 piece |
| Dodol | 2 small pieces (45g) |
| Wajik | 1 piece (25g) |
| Banana/Tapioca Chips | 6 pieces |
| Kuih Cincin/Ros/Loyang Or Murukku | 1 piece |
Method 2
The Ramadan Plate
1
½ Vegetables
2
¼ Protein
Best choice: Meat cuts with less fat
3
¼ Carbohydrate
Best choice: Wholegrains
4
Fruits
5
Plain water
6
Soup gravy
Tips You Can Count On!
2) Use a smaller plate, it makes the amount of food look more.
3) Plain water is always the best choice.
4) No meal is complete without vegetables.
5) Eat vegetables first, side dishes next and then carbohydrates.
Now that you have understood how to portion your meals,
it’s time to address the Ramadan Bazaar cravings with a few great tips.
Tips you should follow:
- Make a list of exactly what you want to avoid overbuying.
- Buy dishes that are low in oil and sugar.
- Pick boiled, roasted or steamed dishes instead of fried.
- Avoid cakes, dessert porridges or sweet beverages.
- Look out for healthier options like:
Method 3
Diabetes-Specific Formulas
Diabetic Specific Formulas in the market are widely available and could be a vital part of managing your blood glucose levels as you fast this Ramadan. It is also an effective way to supplement your nutritional intake and control your weight.
What Is A Diabetes-Specific Formula?
What Makes It Unique?
It contains slowly digestible carbohydrates with a low glycaemic index that takes time to digest and maintain your blood glucose level. Additionally, it is made up of whey protein, unsaturated fats, soluble fibres and for your digestive system – probiotics. A perfect addition to your sahur meal or mini-iftar snack.
Why Having A Low Glycaemic Index And Low Glycaemic Load Are Important?
Glycaemic Index
Glycaemic Load
It Works In Recipes Too!
Ingredients:
3 dates (21g)
3.5 scoops of NUTREN® Untuk Diabetik (mixed with 120ml of water)
A few walnuts
- Mix 3.5 scoops of formula like NUTREN® Untuk Diabetik with 120ml of water.
- Place dates, walnuts and the mixed formula into a blender and blend for 30 seconds.
- Pour into a glass and chill.
- Drink when it’s time for a snack like Mini Iftar.
For more information about Diabetes Specific Formulas and how they fit into your daily diet, click the button below.
Worry No More With The 14-Day Ramadan Menu Plan & Effective Nutrition Guide!
When it comes to eating right during Ramadan, it’s easier said than done. Sometimes, you just don’t know where to start. That is why we have prepared the 14-Day Ramadan Menu Plan and the Effective Nutrition Guide booklets in this Ramadan Nutrition Plan to achieve optimal blood glucose level during ramadan.
These booklets were developed by certified dietitians at the University Putra Malaysia’s Faculty of Medicine and Health Science with the support of Nestlé Health Science Ⓡ, and are designed to guide you through your fasting journey. It includes everything you need in planning your Ramadan consumption such as the 14-day Ramadan Menu Plan that provides a healthy daily menu based on your prescribed calorie target with a balanced proportion of macronutrients.
Ramadan shouldn’t be a pain in the pancreas! We hope these 2 booklets will help you fast with a peace of mind and most importantly, enjoy the holy month with your loved ones. After all, nothing is sweeter than an iftar with the ones you love. So, worry no more and click the button below to download the 14-Day Ramadan Menu Plan and Effective Nutrition Guide!
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