RRI.CO.ID, Jakarta - Dr. Tan Shot Yen, a physician and public nutritionist, warned people not to use iftar (breaking fast) as an opportunity to eat large meals.

He explained that eating excessive amounts of fried foods or foods high in sugar and fat, such as kolak (a sweet Indonesian appetizer containing banana, sweet potato, cassava, pumpkin, boiled palm sugar, coconut milk, and pandan leaves), when breaking the fast can increase calorie intake unnecessarily.

"The purpose of iftar is to break the fast and rehydrate. Rehydration means water, not sweet tea, milk, or syrup," said the nutritionist, who graduated from the University of Indonesia's Faculty of Medicine, on Friday, February 20, 2026, as quoted by Antara.

He said that breaking the fast should include drinking enough water and eating three dates to maintain stable blood sugar and balanced nutritional intake. He added that water is the best way to rehydrate the body after fasting. Eating a few dates helps prepare the digestive system for the main meal without adding extra calories.

"Small foods like dates help wake up your digestion without being a burden before Maghrib prayer," he said.

For those looking to maintain or lose weight, he emphasized the importance of portion control and adhering to balanced nutritional principles. "Not more, not less, but enough," he said.

After breaking the fast with water and dates, he advised people to pray Maghrib before eating the main meal.

The main meal after breaking the fast should also follow the "Isi Piringku" (My Plate) guidelines from the Ministry of Health.

"Isi Piringku" consists of half a plate filled with vegetables and fruits, and the other half filled with staple foods and protein-rich side dishes. ***