Chaitra Navratri will be observed till March 30
Chaitra Navratri, one of the most important religious festivals observed by the Hindus, has already begun. It will continue till March 30.
One of the most important parts of the Chaitra Navaratri ritual is fasting. People fast for nine days and eat satvik food. Many people also observe strict fasting during navratri.
While it is impressive to see religious involvement in people, there are certain aspects like health which people need to take care of as well.
We spoke to Prachi Jain, Chief Clinical Nutritionist & HOD (Nutrition & dietetics), C. K. Birla Hospital, Gurugram on how one should fast during navratri and what are the don'ts people often forget about.
"It is important to plan the meals throughout the day"
"Fasting is an integral part of Navratri. Fasting for 9 days at first glance looks difficult but the most important thing in fasting during navratri is how one plans their meal throughout the day," says the expert.
She suggests staying hydrated. "Stay hydrated all day long for 9 days. Apart from water one can consume lemon juice, coconut water which will be an alternative to water and can also help in beating the scorching heat; do not overeat and try consuming small portions. Also it is recommended to not take too long breaks during each meal as it can have adverse effects on our health; do not starve yourself and accordingly plan your all day meals. Instead of binging randomly, always plan your meals and consume healthy nutritious food like fruits, veggies, etc.," suggests the nutritionist.
Those who have health issues should consult their doctor first
"Men and women who have any particular health complications and do fasting during navratri are always advised to first consult doctors / nutritionists and discuss with them about what to eat, what not to eat, make your meal plans with them and take proper medications as directed by them. Consumption of Over the counter medicines should be avoided," she advises.
"Apart from that, people with prior health complications should never starve for long hours and should consume healthy fruits, vegetables, and nuts as suggested by nutritionist in the meal plan," she warns.
What diet regime would you suggest?
"Though it is not advised to keep fast if having health complications like Diabetes & high cholesterol or those who are already on medications but keeping in mind the religious belief if someone wants to follow the Navratri Fast one should follow the diet regime mentioned below,” says the expert.
Breakfast: After morning puja, start your day with coconut water. Then you can have tea with kuttu chilla/singhara pancake, milk with roasted nuts/ fruit smoothies/fruit shakes with no added sugars, buttermilk with samak rice idli + coconut chutney.
Mid-morning you can have seasonal whole fruits like papaya/ apple/ pomegranate/ or any other fruit.
Lunch/ dinner: Have Sabudana khichdi with lauki raita/buttermilk and Kuttu roti with paneer curry + fruit raita for lunch and/ or dinner.
Here are few healthy options
Options for Main course Meals
1. Kuttu chilla with lauki raita
2. Samak rice idli with coconut chutney
3. Sabudana khichdi with fruit raita
4. Singhara atta pancake with honey
5. Sweet-potato chaat
6. Samak rice with aloo-tomato curry
Options for healthy snack meal
1. Amaranth ladoo
2. Roasted nuts
3. Roasted makhana & peanuts
4. Saute paneer
5. Baked aloo cutlet
Options for healthy sweet dish
1. Sabudana kheer/ samak kheer/ makhana kheer
2. Lauki kheer/ lauki halwa
3. Pethe ki mithai
4. Banana & apple Smoothie
Things to avoid
Prachi Jain recommends avoiding sugar, jaggery, honey, dessert, and fruit juices, for those who have diabetes.
She also suggests avoiding oily and fried food and try roasted/baked/saute meal options instead of that.
Few more healthy tips
"Include Nuts like Almonds, Walnuts, Figs, Peanuts, Raisins, Dates, Makhana as these nuts are packed with almost all major nutrients, calories dense, protein rich, have healthy fats, vitamins, minerals like iron & calcium etc and also have fiber," the nutritionist recommends.
She says seasonal fruits like papaya, melons, pineapple, banana, apple, pomegranate etc are rich in antioxidants, have good amount of water, rich in fiber which gives satiety and hence are ideal for those who fast.
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