Healthy eating guide on Hari Raya

Healthy eating guide on Hari Raya

Healthy eating guide on Hari Raya:


  • Eat small portions and adhere to the “quarter-quarter-half” plate rule
  • Go low-calorie (eg. fruits) and less-fatty (eg. santan, oil) foods
  • Choose high fibre food to prevent constipation
  • Limit the intake of sweet and high-fat food like dodol
  • Limit consumption of food high in salt like kerepek (eg. banana, tapioca crisps)
  • Drink plain water instead of soda or sweet drinks

The new normal in the workplace

The new normal in the workplace

Here are some tips on how to help prevent the spread of Covid-19 in your workplace:

  1. If you feel sick, go home
    • Do not stay at your workplace when you are not feeling well. If you prefer to stay, you should avoid touching people, surfaces and objects should cover your mouth with a disposable tissue when you cough or sneeze and throw the tissue in the bin.
  2. Keep physical distance but maintain social connection
    • Keeping space between you and others is one of the best tools we have to avoid being exposed to Covid-19. Limit close contact with others outside your household in indoor and outdoor spaces.
  3. Use video conferencing and phone calls as much as possible
    • Reduce face-to-face meeting with clients. Meetings can still take place where social distancing can occur.
  4. Workshop and training should be conducted online
    • Learning must not stop with Covid-19. Training can be done in virtual platform to reduce the social connection with others.
  5. Wash hands or use hand sanitizer often
    • Washing hands with soap and water whenever possible because handwashing reduces the amounts of all types of germs and chemicals on hands.
  6. Clean and disinfect high-touch surfaces regularly
    • Clean and disinfect high-touch surfaces every day, even if they are not visibly dirty. If they become visibly dirty, clean the surfaces. Wash frequently touched surfaces with a clean, reusable cloth or a disposable towel dipped in detergent and warm water.
  7. Return home early after work
    • Avoid happy hours, club activities, and other small group gatherings after work.

Tips for a healthy Ramadhan

Tips for a healthy Ramadhan

  1. Don’t miss sahur – Having sahur is essential to power up your body for the day.
  2. Fast, not feast – Avoid overeating when you break fast during Iftar as it is counter-productive for your body and can lead to weight gain.
  3. Stay fit – Whether you choose to do your workout before or after breaking fast, try to do low – to moderate intensity exercises to maintain your overall health.
  4. Break fast with dates and water – Dates not only provide a burst of energy, they are easily digested, rich in fibre, vitamins, minerals and helps prevent constipation.
  5. Avoid caffeine and sugary drinks – Avoid caffeine-based beverages such as tea, coffee or soda as these stimulate faster water loss through urination.
  6. Avoid simple sugars – Avoid white rice, white bread and desserts as these digests rapidly causing your blood sugar to drop quickly and leave you feeling hungry.
  7. Have a balanced meal – Half your plate with fruits and veggies, ¼ protein, and ¼ carbs.
  8. Include complex carbohydrates and fibre rich foods – Choose wholegrain pita bread or tortillas, oats, chia seeds, beans and brown rice.
  9. Don’t miss out on sleep – Get adequate sleep to sustain you throughout the day.

Stay physically active and calm during self-quarantine

Stay physically active and calm during self-quarantine

WHO recommends 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week, or a combination of both. These recommendations can still be achieved even at home, with no special equipment and with limited space. The following are some tips on how to stay active and reduce sedentary behaviour while at home in self-quarantine:

1. Take short active breaks during the day. Quick physical activity add up to the weekly recommendations. You may use the suggested exercises below as inspiration to be active every day. Dancing, playing with children, and performing domestic chores such as cleaning and gardening are other ways of remaining active at home.

2. Join the exercise class online. Take advantage of the variety of online exercise classes. Many of these are free and can be found on YouTube. If you have no experience performing these exercises, be cautious and aware of your own limits.

3. Start walking. Even in small spaces, walking around or on the spot exercise will help you stay active and healthy. When you have a call, instead of sitting down, stand or walk around your house while you are talking. If you decide to go outside for walking or exercise, make sure to maintain a distance of at least 1 meter from others.

4. Stand up. Reduce your sedentary time by standing up whenever possible. Ideally, aim to interrupt sitting and reclining time every 30 minutes. Consider setting up a standing desk to continue working while standing by using a high table or piling a pile of books or other materials. Prioritize cognitively stimulating behaviors during sedentary leisure time, such as reading, board games and puzzles.

5. Relax. Meditation and deep breaths can help you remain calm.

It is also important to keep eating healthily and stay hydrated. WHO recommends drinking water, rather than sugar-sweetened beverages. Limit or avoid alcoholic beverages for adults and strictly avoid these in young people, pregnant and breastfeeding women, or for other health reasons. Ensure plenty of fruits and vegetables, and limit the intake of salt, sugar and fat. Prefer whole grains instead of refined foods.


This guidance is intended for people in self-quarantine without any symptoms or diagnosis
of acute respiratory illness. It should not replace medical guidance in case of any health condition.


Source: World Health Organization (WHO)

Hand Hygiene: Hand Wash and Hand Rub

Hand Hygiene: Hand Wash and Hand Rub

How Germs Spread?

Washing hands can keep you healthy and prevent the spread of respiratory and diarrheal infections from one person to the next. Germs can spread from other people or surfaces when you:

  • Touch your eyes, nose, and mouth with unwashed hands
  • Prepare or eat food and drinks with unwashed hands
  • Touch a contaminated surface or objects
  • Blow your nose, cough, or sneeze into hands and then touch other people’s hands or common objects


Key Times to Wash Hands:

You can help yourself and your loved ones stay healthy by washing your hands often, especially during these key times when you are likely to get and spread germs:

  • Before, during, and after preparing food
  • Before eating food
  • Before and after caring for someone at home who is sick with vomiting or diarrhea
  • Before and after treating a cut or wound
  • After using the toilet
  • After changing diapers or cleaning up a child who has used the toilet
  • After blowing your nose, coughing, or sneezing
  • After touching an animal, animal feed, or animal waste
  • After handling pet food or pet treats
  • After touching garbage

*During the COVID-19 pandemic, you should also clean hands:

  • After you have been in a public place and touched an item or surface that may be frequently touched by other people, such as door handles, tables, gas pumps, shopping carts, or electronic cashier registers/screens, etc.
  • Before touching your eyes, nose, or mouth because that’s how germs enter our bodies.


When to Use Hand Rub / Hand Sanitizer?

Washing hands with soap and water is the best way to get rid of germs in most situations. If soap and water are not readily available, you can use an alcohol-based hand sanitizer that contains at least 60% alcohol. You can tell if the sanitizer contains at least 60% alcohol by looking at the product label.

Sanitizers can quickly reduce the number of germs on hands in many situations. However,

  • Sanitizers do not get rid of all types of germs.
  • Hand sanitizers may not be as effective when hands are visibly dirty or greasy.
  • Hand sanitizers might not remove harmful chemicals from hands like pesticides and heavy metals.


  1. World Health Organization (WHO) – Hand hygiene: why, how and when?
  2. Centers for Disease Control and Prevention (CDC) – Keeping hands clean
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