How to Balance Enjoying Eid Sweets and Maintaining Health

Eid Al-Fitr is just around the corner, and families are excited to gather around tables full of delicious sweets and pastries that are a key part of the celebrations. However, before the festivities begin, it's essential to plan carefully to avoid the health consequences of overeating sugary treats, such as weight gain, digestive issues, and high blood sugar levels. Here are some tips to help you enjoy the food without compromising your health during the Eid holidays.

Recommended Daily Sugar Limit

According to Dr. Caroline Cohen, a nutritionist at the University of Alabama School of Medicine, the World Health Organization recommends that "added sugars" should not exceed 10% of your total daily caloric intake. For a diet containing 2,000 calories, this equals about 12 teaspoons of sugar. However, Cohen emphasizes that focusing on numbers alone isn't enough—it's also important to maintain a balanced and healthy relationship with food.

Tips to Avoid Overindulging During Eid

While Eid cakes are delicious, it’s important to follow these tips from the Cleveland Clinic to avoid overconsuming sweets and pastries:

1. Pair Sweets with Filling Foods
   Experts recommend pairing sweets with foods rich in protein, fiber, and healthy fats, like nuts, yogurt, or fruits. These foods help slow down sugar absorption and keep you feeling full longer. For example, you can enjoy a piece of cake with a glass of milk or a handful of raw nuts. This approach not only reduces the negative effects of sugar but also enhances your satisfaction and helps curb the urge to overeat.

2. Don’t Label Foods as “Good” or “Bad”
   Did you know that the way you mentally categorize food affects how much you want to eat? Labeling sweets as "bad" can lead to overeating later due to feelings of deprivation. Instead, it's better to incorporate them into a balanced diet without guilt. Research shows that when we restrict ourselves from foods we crave, we tend to binge later. The key is moderation.

3. Monitor Eating Speed and Portions
   During holidays like Eid, we tend to get excited and eat faster, which leads to consuming larger amounts of food in a shorter time. This can cause bloating, gas, and digestive issues, especially with sugary foods. Sugars may not be fully digested, leading to reactions with bacteria in the intestines. Therefore, it’s better to eat slowly, chew food well, and listen to your body’s signals for fullness.

4. Practice Mindful Eating
   Mindful eating is a technique discussed by nutrition experts at the University of Alabama, which involves focusing on the taste, chewing, and sensations of hunger and fullness. So, at Eid gatherings, it's best to sit at the table and eat slowly to prevent overeating and maintain control over food choices.

5. Avoid Going Hungry to Gatherings
   Nutritionist Julia Zumpano from the Cleveland Clinic advises eating a healthy snack, like a piece of fruit or a handful of almonds, before heading to Eid visits. Arriving hungry makes you more likely to overeat sweets and pastries. Excessive hunger can also weaken your ability to make smart food choices.

6. Make Smart Choices
   Choose the foods that appeal to you and fit your diet, but opt for smaller portions. There's no need to try every dish. Also, try to select smaller plates to help control your intake. Avoid rich sauces and sugary drinks, like fruit juices and sodas.

7. Bring a Healthy Dish
   Instead of overindulging in sweets and pastries, consider bringing a healthy dish to the gathering, such as a fruit salad, chopped vegetables with hummus, or low-fat labneh. This way, you'll have a healthy option available and encourage others to make healthier choices as well.

8. Stay Active During Eid
   While Eid is a time to relax, experts recommend incorporating physical activity during the holidays. If you exercise three times a week, try increasing to four or five sessions. A walk after meals can also be beneficial for digestion and overall health.

In conclusion, enjoying the delicious treats of Eid does not have to conflict with maintaining health and weight, as long as it’s done in moderation and with awareness. By applying these expert nutrition tips, you can celebrate Eid without guilt or health issues.